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Silly Kitty Upper Lower :3

by Pranavchandra Vivekananda
3.0
(1 rating)

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 18, 2025 10:06

Summary

Unleash your potential with the Silly Kitty Upper Lower program, a dynamic 8-week training plan designed for those ready to elevate their strength and physique. Comprising four workouts per week, this program balances upper and lower body exercises, utilizing a mix of barbells, dumbbells, and machines to target all major muscle groups. Each session is structured for optimal progression, ensuring you build muscle and improve your performance efficiently. Get ready to transform your training routine and see real results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Middle Delts
10.7%
Triceps
10.2%
Chest
9.8%
Upper Back
8.8%
Lats
8.3%
Quadriceps
7.8%
Glutes
7.8%
Hamstrings
7.3%
Biceps
6.8%
Lower Back
4.9%
Abs
2.9%
Forearms
1.5%
Adductors
1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-