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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Quadriceps
11.7%
Lats
10.5%
Upper Back
10.5%
Front Delts
9.7%
Middle Delts
9.3%
Chest
8.9%
Abs
8.6%
Biceps
4.7%
Glutes
4.7%
Hamstrings
4.7%
Adductors
1.6%
Rear Delts
0.8%
Abductors
0.8%
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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