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BoostcampPNG

Lower Upper Lower Upper Bulk

by Paul Rooney
2 athletes joined

Program Description

This 16-week plan is built to add up to 16 pounds of lean muscle through structured nutrition and progressive strength training. Using a 4-day split focused on squat, bench, and deadlift, the program cycles through hypertrophy, strength, and power phases to maximize growth. Combined with a lean bulk diet at ~3,100–3,300 calories per day, it delivers steady muscle gain, stronger lifts, and a leaner physique with minimal fat.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 30, 2025 01:11
  • Last Edited
    Nov 11, 2025 07:56

Summary

Unlock your strength potential with the Lower Upper Lower Upper Bulk program, a comprehensive 12-week plan designed for serious lifters. This 4-day split focuses on alternating lower and upper body workouts, maximizing muscle growth through compound movements like squats, bench presses, and deadlifts. Each session is crafted to challenge your limits while ensuring balanced development across all major muscle groups. Get ready to pack on muscle and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Quadriceps
12.1%
Hamstrings
12%
Abs
9%
Front Delts
9%
Upper Back
7.2%
Middle Delts
7.1%
Triceps
6.9%
Chest
6.4%
Lower Back
6.3%
Lats
5.5%
Adductors
2.6%
Biceps
1.5%
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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
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
3
10 reps
RPE 7
4
Squat (Paused)
3
3 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
5
Pull-Up (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Deadlift (Deficit)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seal Row
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Upright Row (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge
3 Sets
10 Reps
@7
4
Squat (Paused)
3 Sets
3 Reps
@6
5
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
7 Reps
-
2
Bench Press (Paused)
3 Sets
3 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Barbell Row
4 Sets
8 Reps
-
5
Pull-Up (Weighted)
3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
4 Sets
7 Reps
-
2
Hip Thrust (Barbell)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Abs Crunch (Weighted)
3 Sets
15 Reps
-
5
Deadlift (Deficit)
3 Sets
3 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
7 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seal Row
3 Sets
8 Reps
-
4
Good Morning
3 Sets
8 Reps
-
5
Upright Row (Barbell)
3 Sets
10 Reps
-