Program Description
This program uses a hybrid upper lower x arnold split to get you stronger on the main lifts used in this program. They will be performed twice a week through various rep schemes. They are the Bench Press, Overhead Press, Deadlift, Squat, Pull Ups and Bent Over Barbell rows.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedSep 07, 2025 01:31
- Last EditedSep 26, 2025 07:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Quadriceps
9.7%
Front Delts
9.1%
Chest
8.4%
Upper Back
8%
Middle Delts
7.9%
Lats
7.2%
Hamstrings
7%
Abs
6.9%
Biceps
6.1%
Calves
4.9%
Glutes
4.7%
Rear Delts
2.7%
Adductors
1.5%
Cardio
1.2%
Lower Back
1.2%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
85%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
90%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
90%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
90%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
95%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
95%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
95%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
100%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
100%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
3
1 reps
90%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
92.5%
2
Deadlift (Barbell)
3
1 reps
92.5%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Deadlift (Barbell)
3
1 reps
95%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
97.5%
2
Deadlift (Barbell)
3
1 reps
97.5%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
2
Deadlift (Barbell)
3
1 reps
100%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Pull-Up (Weighted)
3
1 reps
90%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1 reps
92.5%
2
Bench Press (Barbell)
3
1 reps
92.5%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Pull-Up (Weighted)
3
1 reps
95%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
97.5%
2
Pull-Up (Weighted)
3
1 reps
97.5%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
2
Pull-Up (Weighted)
3
1 reps
100%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
92.5%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
97.5%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
100%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
85%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
90%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
90%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
95%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
95%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
100%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
100%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
2
Pull-Up (Weighted)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
5B
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6A
Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1
Cardio (Zone 2)1 Set
20 mins
@7
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
3
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
6
Abs Crunch (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
2
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Dip (Weighted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lat Pulldown (Single Arm)1 Set
8-12 Reps
@9
6
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 5
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
2
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Preacher Hammer Grip Curls1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Incline Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
@9
@9
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
6
Reverse Pec Deck1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 6
1
Cardio (Zone 2)1 Set
20 mins
@7
Day 7
1
Squat (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
2
Deadlift (Barbell)1 Set
1 Set
AMRAP
AMRAP
85%
80%
3
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
6
Abs Crunch (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9