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EZ Upper/Lower

by Kreid L.

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 09, 2025 10:54
Muscle Engagement
Front
Back
MuscleSet
Chest
10.2%
Triceps
9.5%
Biceps
9.5%
Front Delts
8.5%
Upper Back
8.3%
Lats
7.5%
Abs
6.6%
Glutes
6.6%
Quadriceps
6.2%
Middle Delts
6.2%
Hamstrings
5.4%
Lower Back
4.1%
Adductors
2.9%
Rear Delts
2.9%
Abductors
2.1%
Calves
2.1%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
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
Squat (Barbell)
1
RPE 10
5
Back Extension (Weighted)
2
RPE 10
6
Leg Extension
2
RPE 10
7
Standing Calf Raise
1
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
9
Hanging Leg Raise
1
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Leg Curl
2 Sets
@10
2
Hip Abductor (Machine)
1 Set
@10
3
Hip Adductor (Machine)
1 Set
@10
4
Squat (Barbell)
1 Set
@10
5
Back Extension (Weighted)
2 Sets
@10
6
Leg Extension
2 Sets
@10
7
Standing Calf Raise
1 Set
@10
8
Abs Crunch (Machine)
2 Sets
@10
9
Hanging Leg Raise
1 Set
@10
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 4
1
Leg Curl
2 Sets
@10
2
Hip Abductor (Machine)
1 Set
@10
3
Hip Adductor (Machine)
1 Set
@10
4
Squat (Barbell)
1 Set
@10
5
Back Extension (Weighted)
2 Sets
@10
6
Leg Extension
2 Sets
@10
7
Standing Calf Raise
1 Set
@10
8
Abs Crunch (Machine)
2 Sets
@10
9
Hanging Leg Raise
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