logo
BoostcampPNG

Upper/Lower Hypertrophy

by Kikito L.

Program Description

Get Huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 15, 2024 12:52
  • Last Edited
    Jun 18, 2025 11:10

Summary

Unlock your muscle-building potential with the Upper/Lower Hypertrophy program, a comprehensive 6-week plan designed for serious lifters. This 4-day split focuses on maximizing hypertrophy through a mix of compound lifts and targeted isolation exercises, ensuring balanced development across your upper and lower body. Each workout combines supersets and varied rep ranges to challenge your strength and endurance, while also keeping your sessions engaging. Equip yourself with a full gym and get ready to transform your physique!
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
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Chin-Up (Weighted)
3
5-7 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-15 reps
-
4B
Reverse Pec Deck
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-7 reps
-
2
Split Squat (Smith Machine)
3
5-8 reps
-
3A
Hip Adductor (Machine)
2
8-15 reps
-
3B
Lying Leg Curl
2
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Decline Crunch (Weighted)
4
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-7 reps
-
1B
Pull-Up (Weighted)
3
6-12 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
T-Bar Row
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Standing Pullover (Cable)
3
8-15 reps
-
4A
Lu Raise
2
8-15 reps
-
4B
Face Pull
2
8-15 reps
-
5A
Preacher Curl (Dumbbell)
4
8-15 reps
-
5B
Skull Crusher (Dumbbell)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Leg Press
2
6-10 reps
-
3A
Leg Extension
3
8-15 reps
-
3B
Leg Curl
3
8-15 reps
-
4A
Standing Calf Raise
4
8-15 reps
-
4B
Abs Crunch (Machine)
4
8-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-7 Reps
-
2
Chin-Up (Weighted)
3 Sets
5-7 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4A
Pec Deck (Machine)
3 Sets
8-15 Reps
-
4B
Reverse Pec Deck
3 Sets
8-15 Reps
-
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
6
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
5-7 Reps
-
2
Split Squat (Smith Machine)
3 Sets
5-8 Reps
-
3A
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
3B
Lying Leg Curl
2 Sets
8-15 Reps
-
4A
Standing Calf Raise
4 Sets
8-15 Reps
-
4B
Decline Crunch (Weighted)
4 Sets
6-15 Reps
-
Day 3
1A
Overhead Press (Barbell)
3 Sets
5-7 Reps
-
1B
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2B
T-Bar Row
3 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3B
Standing Pullover (Cable)
3 Sets
8-15 Reps
-
4A
Lu Raise
2 Sets
8-15 Reps
-
4B
Face Pull
2 Sets
8-15 Reps
-
5A
Preacher Curl (Dumbbell)
4 Sets
8-15 Reps
-
5B
Skull Crusher (Dumbbell)
4 Sets
8-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5-7 Reps
-
2
Leg Press
2 Sets
6-10 Reps
-
3A
Leg Extension
3 Sets
8-15 Reps
-
3B
Leg Curl
3 Sets
8-15 Reps
-
4A
Standing Calf Raise
4 Sets
8-15 Reps
-
4B
Abs Crunch (Machine)
4 Sets
8-15 Reps
-