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BoostcampPNG

INSANE UPPER LOWER

by Samuel Životský
1 athletes joined

Program Description

TO GET HUGE

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 02:05
  • Last Edited
    Jun 18, 2025 11:40

Summary

Unleash your strength with the INSANE UPPER LOWER program, a rigorous 12-week training plan designed for serious lifters. Committing to six days a week, you'll alternate between upper and lower body workouts, incorporating a mix of compound lifts and targeted exercises to maximize muscle growth and endurance. Each session is structured to push your limits, featuring supersets and high-intensity movements that will transform your physique. Equip yourself with a full gym and get ready to redefine your strength journey!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
-
1B
Dip (Bodyweight)
3
-
2
Hanging Leg Raise
4
-
3A
Bicep Curl (EZ Bar)
3
-
3B
French Press
3
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Barbell Row
3
-
2A
Lat Pulldown (Neutral Grip)
3
-
2B
Seated Shoulder Press (Dumbbell)
3
-
3
Decline Sit Up (Weighted)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Pull-Up (Bodyweight)
3
-
2A
Hammer Curl
3
-
2B
French Press
3
-
3
Chest Fly (Machine)
3
-
4
Hanging Toes To Bar
3
-
Week 1
1 / 12 Weeks
Day 3
No exercises added to this day
Day 1
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Curl
3 Sets
-
4
Seated Calf Raise
3 Sets
-
Day 2
1A
Chin-Up (Bodyweight)
3 Sets
-
1B
Dip (Bodyweight)
3 Sets
-
2
Hanging Leg Raise
4 Sets
-
3A
Bicep Curl (EZ Bar)
3 Sets
-
3B
French Press
3 Sets
-
Day 4
1A
Bench Press (Barbell)
3 Sets
-
1B
Barbell Row
3 Sets
-
2A
Lat Pulldown (Neutral Grip)
3 Sets
-
2B
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Decline Sit Up (Weighted)
4 Sets
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Goblet Squat
3 Sets
-
3
Seated Calf Raise
3 Sets
-
Day 6
1A
Incline Bench Press (Dumbbell)
3 Sets
-
1B
Pull-Up (Bodyweight)
3 Sets
-
2A
Hammer Curl
3 Sets
-
2B
French Press
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Hanging Toes To Bar
3 Sets
-