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Lower + Upper Split

by Paris-Elliott H.

Program Description

**Lower + Upper Split**: This 5-week program is designed to maximize strength and muscle growth through a balanced lower and upper body split, performed over 20 days. Each session incorporates a variety of compound and isolation exercises, such as Front Squats, Bench Presses, and Lat Pulldowns, ensuring comprehensive muscle engagement. With a focus on progressive overload, you'll push your limits and track your progress while honing your technique. Get ready to build a stronger, more resilient physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2026 11:35
  • Last Edited
    Feb 16, 2026 11:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.5%
Quadriceps
12.6%
Glutes
12.3%
Triceps
8.8%
Front Delts
6.9%
Middle Delts
6.3%
Forearms
6.3%
Biceps
6%
Lower Back
4.7%
Rear Delts
4.4%
Upper Back
4.4%
Abs
4.1%
Adductors
3.5%
Abductors
2.5%
Chest
1.9%
Lats
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 10
4
Leg Extension
4
10 reps
RPE 10
5
Cossack Squat (Bodyweight)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 10
4
Leg Extension
4
10 reps
RPE 10
5
Cossack Squat (Bodyweight)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 10
4
Leg Extension
4
10 reps
RPE 10
5
Cossack Squat (Bodyweight)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 10
4
Leg Extension
4
10 reps
RPE 10
5
Cossack Squat (Bodyweight)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 10
4
Leg Extension
4
10 reps
RPE 10
5
Cossack Squat (Bodyweight)
4
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Tricep Dip (Bodyweight)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Tricep Dip (Bodyweight)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Tricep Dip (Bodyweight)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Tricep Dip (Bodyweight)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Tricep Dip (Bodyweight)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
4
15 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 10
2
Face Pull
4
10 reps
RPE 8
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
5A
Wrist Curls
3
15 reps
RPE 8
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 10
2
Face Pull
4
10 reps
RPE 8
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
5A
Wrist Curls
3
15 reps
RPE 8
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 10
2
Face Pull
4
10 reps
RPE 8
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
5A
Wrist Curls
3
15 reps
RPE 8
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 10
2
Face Pull
4
10 reps
RPE 8
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
5A
Wrist Curls
3
15 reps
RPE 8
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 10
2
Face Pull
4
10 reps
RPE 8
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
5A
Wrist Curls
3
15 reps
RPE 8
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
5 Reps
@7
2
Hack Squat
3 Sets
8 Reps
@8
3
Hip Abductor (Machine)
4 Sets
15 Reps
@10
4
Leg Extension
4 Sets
10 Reps
@10
5
Cossack Squat (Bodyweight)
4 Sets
6 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
4
Hip Adductor (Machine)
4 Sets
15 Reps
@8
5
Leg Curl
4 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Tricep Dip (Bodyweight)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
@8
Day 4
1
Pull-Up (Assisted)
3 Sets
10 Reps
@10
2
Face Pull
4 Sets
10 Reps
@8
3
Bicep Curl (Machine)
4 Sets
10 Reps
@8
4
Hammer Curl (Dumbbell)
4 Sets
8 Reps
@8
5A
Wrist Curls
3 Sets
15 Reps
@8
5B
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@8