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UpperLower

by Marc Jayce

Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 23, 2025 12:21
  • Last Edited
    Jun 18, 2025 08:19

Summary

Transform your physique with the UpperLower program, a focused 12-week training plan designed for those ready to commit to one intense workout per week. This program expertly combines upper and lower body exercises, utilizing a variety of equipment to target all major muscle groups, including chest, back, shoulders, legs, and core. With a mix of dumbbells, machines, and bodyweight movements, you’ll build strength and muscle while honing your technique. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
12 reps
RPE 10
6
Lat Pulldown
2
12 reps
RPE 10
7
Seated Row (Cable)
2
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 10
2
Leg Extension
2
12 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Abs Crunch (Weighted)
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Seated Row (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
7
Pec Deck (Machine)
2
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
Pull-Up (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 10
2
Leg Extension
2
12 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Abs Crunch (Weighted)
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
12 reps
RPE 10
6
Lat Pulldown
2
12 reps
RPE 10
7
Seated Row (Cable)
2
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 10
2
Leg Extension
2
12 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Abs Crunch (Weighted)
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Seated Row (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
7
Pec Deck (Machine)
2
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
Pull-Up (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 10
2
Leg Extension
2
12 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Abs Crunch (Weighted)
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
12 reps
RPE 10
6
Lat Pulldown
2
12 reps
RPE 10
7
Seated Row (Cable)
2
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 10
2
Leg Extension
2
12 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Abs Crunch (Weighted)
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Seated Row (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
7
Pec Deck (Machine)
2
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
Pull-Up (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 10
2
Leg Extension
2
12 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Abs Crunch (Weighted)
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Dip (Bodyweight)
2 Sets
12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
5
Shoulder Press (Machine)
2 Sets
12 Reps
@10
6
Lat Pulldown
2 Sets
12 Reps
@10
7
Seated Row (Cable)
2 Sets
12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10