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Silly Kitty Upper Lower :3

by Pranavchandra Vivekananda

Program Description

An upper lower program that focuses on compounds for both strength and hypertrophy purposes. You can take a deload after after 8 weeks and repeat the cycle. There are no strict rep ranges, just make sure to hit each muscle with 9-12 in a week.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 08:25
  • Last Edited
    Jun 14, 2025 02:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Back Extension (Weighted)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Chest Supported Row (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Skull Crusher (Dumbbell)
3 Sets
-
6
Pec Fly (Dumbbell)
3 Sets
-
Day 4
1
Chin-Up (Bodyweight)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Hamstring Curl
3 Sets
-
5
Seated Dumbbell Curl
3 Sets
-