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Upper Lower Program

by Lucas Moscatt

Program Description

Build muscle while still having a life outside the gym.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 07:45
  • Last Edited
    Aug 12, 2025 12:20

Summary

Unlock your strength with this comprehensive 4-week Upper Lower Program designed for serious lifters ready to elevate their game. Comprising four training days each week, this program focuses on building muscle and strength through a balanced mix of compound and isolation exercises. Each session is meticulously crafted to target major muscle groups, ensuring you maximize your gains while honing your technique. With a full gym setup, you’ll have everything you need to push your limits and achieve your fitness goals. Get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Hamstrings
11.9%
Upper Back
10.4%
Lats
9%
Triceps
8.6%
Glutes
7.6%
Chest
6.4%
Biceps
6.1%
Front Delts
5.8%
Calves
5.7%
Middle Delts
4.7%
Abs
2.5%
Rear Delts
2.5%
Lower Back
2.3%
Adductors
1.9%
Forearms
0.6%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Wide Grip Pull-Up
3
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Wide Grip Pull-Up
3
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Wide Grip Pull-Up
2
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Wide Grip Pull-Up
3
8 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
12 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Chin-Up (Bodyweight)
2
8 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 10
2
Walking Lunge
2
12 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Seated Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
3
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Wide Grip Pull-Up
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
2 Sets
12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9
5
Reverse Pec Deck
2 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
Day 2
1
Seated Hamstring Curl
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1
Single Arm Iso Row
2 Sets
12 Reps
@9
2
Bench Press (Barbell)
2 Sets
8 Reps
@8
3
Chin-Up (Bodyweight)
2 Sets
8 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8
5
Seated Row (Cable)
2 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
Day 4
1
Hack Squat
2 Sets
10 Reps
@10
2
Walking Lunge
2 Sets
12 Reps
@9
3
Leg Extension
2 Sets
12 Reps
@10
4
Seated Hamstring Curl
2 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
12 Reps
@9