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EZ Upper/Lower

by Kreid L.
2 athletes joined

Program Description

**EZ Upper/Lower** is a chill 4 Day Upper/Lower Split that has all the basics and foundation for you to build a solid physique.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 07:23
  • Last Edited
    Sep 17, 2025 04:05

Summary

Transform your strength training routine with the EZ Upper/Lower program, a comprehensive 8-week plan designed for balanced muscle development. Committing just 4 days a week, you'll alternate between targeted upper and lower body workouts, featuring a mix of machines and free weights to challenge your limits. Each session focuses on key compound and isolation exercises, ensuring you build strength and endurance effectively. Get ready to elevate your fitness game and achieve noticeable results!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.6%
Triceps
10%
Biceps
10%
Front Delts
8.9%
Upper Back
8.7%
Lats
7.8%
Middle Delts
6.5%
Quadriceps
6.5%
Abs
6.5%
Glutes
5.2%
Hamstrings
4.3%
Lower Back
4.3%
Rear Delts
3%
Abductors
2.2%
Adductors
2.2%
Calves
2.2%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
RPE 10
2
Incline Chest Press (Machine)
2
RPE 10
3
Lat Pulldown
2
RPE 10
4
T-Bar Row
2
RPE 10
5
Shoulder Press (Machine)
1
RPE 10
6
Single Arm Rear Delt Cable Fly
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Dip (Weighted)
1
RPE 10
9
Single Arm Tricep Extension (Cable)
2
RPE 10
10
Hammer Curl
1
RPE 10
11
Preacher Curl (Barbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
T-Bar Row
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Single Arm Rear Delt Cable Fly
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Hammer Curl
1
RPE 10
9
Preacher Curl (Barbell)
2
RPE 10
10
Dip (Weighted)
2
RPE 10
11
Single Arm Tricep Extension (Cable)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
RPE 10
2
Hip Abductor (Machine)
1
RPE 10
3
Hip Adductor (Machine)
1
RPE 10
4
Back Extension (Weighted)
2
RPE 10
5
Leg Extension
3
RPE 10
6
Standing Calf Raise
1
RPE 10
7
Abs Crunch (Machine)
2
RPE 10
8
Hanging Leg Raise
1
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Pull-Up (Weighted)
2 Sets
@10
2
T-Bar Row
2 Sets
@10
3
Pec Deck (Machine)
2 Sets
@10
4
Incline Bench Press (Smith Machine)
2 Sets
@10
5
Single Arm Rear Delt Cable Fly
1 Set
@10
6
Shoulder Press (Machine)
1 Set
@10
7
Lateral Raise (Dumbbell)
2 Sets
@10
8
Hammer Curl
1 Set
@10
9
Preacher Curl (Barbell)
2 Sets
@10
10
Dip (Weighted)
2 Sets
@10
11
Single Arm Tricep Extension (Cable)
1 Set
@10
Day 1
1
Pec Deck (Machine)
2 Sets
@10
2
Incline Chest Press (Machine)
2 Sets
@10
3
Lat Pulldown
2 Sets
@10
4
T-Bar Row
2 Sets
@10
5
Shoulder Press (Machine)
1 Set
@10
6
Single Arm Rear Delt Cable Fly
1 Set
@10
7
Lateral Raise (Dumbbell)
2 Sets
@10
8
Dip (Weighted)
1 Set
@10
9
Single Arm Tricep Extension (Cable)
2 Sets
@10
10
Hammer Curl
1 Set
@10
11
Preacher Curl (Barbell)
2 Sets
@10
Day 2
1
Leg Curl
2 Sets
@10
2
Hip Abductor (Machine)
1 Set
@10
3
Hip Adductor (Machine)
1 Set
@10
4
Back Extension (Weighted)
2 Sets
@10
5
Leg Extension
3 Sets
@10
6
Standing Calf Raise
1 Set
@10
7
Abs Crunch (Machine)
2 Sets
@10
8
Hanging Leg Raise
1 Set
@10
Day 4
1
Leg Curl
2 Sets
@10
2
Hip Abductor (Machine)
1 Set
@10
3
Hip Adductor (Machine)
1 Set
@10
4
Back Extension (Weighted)
2 Sets
@10
5
Leg Extension
3 Sets
@10
6
Standing Calf Raise
1 Set
@10
7
Abs Crunch (Machine)
2 Sets
@10
8
Hanging Leg Raise
1 Set
@10