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Program Description

**Upper Lower Program** Dive into this comprehensive 12-week Upper Lower program designed to build strength and muscle through a balanced approach. With 24 workout days, you'll alternate between upper and lower body sessions, focusing on key compound and isolation exercises that target all major muscle groups. Each workout is structured with progressive intensity, ensuring you stay challenged and engaged throughout your fitness journey. Whether you're looking to bulk up or tone down, this program is tailored to help you achieve your goals effectively and efficiently.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 15, 2025 01:54
  • Last Edited
    Sep 27, 2025 01:48

Summary

Transform your strength training with the Upper Lower program, a focused 12-week journey designed for those ready to elevate their fitness. With just two training days per week, this program strategically targets your upper and lower body, ensuring balanced muscle development and optimal recovery. Expect a mix of machine, dumbbell, and barbell exercises that challenge your strength and endurance, all while fitting seamlessly into your busy schedule. Get ready to build muscle, boost your performance, and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Triceps
10.8%
Biceps
10.5%
Quadriceps
9.1%
Upper Back
8.6%
Lats
8.6%
Chest
7.1%
Front Delts
6.9%
Middle Delts
6.6%
Calves
6%
Glutes
4.7%
Adductors
3%
Lower Back
2.9%
Abs
1.8%
Forearms
1.3%
Rear Delts
1.2%
Abductors
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
5-10 reps
5-10 reps
RPE 7
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
1
5-10 reps
5-10 reps
RPE 6.5
RPE 7
6
Pec Deck (Machine)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
2
Leg Extension
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
3
Leg Curl
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5-10 reps
RPE 8.5
5
Stiff Leg Deadlift
1
5-8 reps
RPE 8
6
Leg Press
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
Hack Squat
1
5-9 reps
RPE 8
3
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
4
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
5-9 reps
RPE 8.5
6
Stiff Leg Deadlift
1
5-9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
2
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
5-9 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
5-9 reps
59-
RPE 6.5
RPE 6.5
5
Bicep Curl (Dumbbell)
2
5-9 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
5-9 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Calf Raise (Leg Press)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
2
Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
3
Leg Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
4
Hip Adductor (Machine)
1 Set
5-10 Reps
@8.5
5
Stiff Leg Deadlift
1 Set
5-8 Reps
@8
6
Leg Press
1 Set
5-8 Reps
@9
Day 1
1
Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
2
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
3
Lat Pulldown
1 Set
5-8 Reps
@8.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@7.5
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
@6.5
@7
6
Pec Deck (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
7
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7.5