Ramadan Upper-Lower Split
Ramadan-optimized upper/lower hypertrophy plan: build or maintain muscle with smart volume, post-iftar training & recovery-focused programming.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cuffed Behind-The-Back Lateral Raise | 3 | 10–15 reps | @8 |
| Superset | ||||
| 2A | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @8 |
| 2B | Incline Chest Press (Machine) | 3 | 6–10 reps | @8 |
| Superset | ||||
| 3A | Chest Supported Row (Machine) | 3 | 6–10 reps | @8 |
| 3B | Pec Deck (Machine) | 2 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Bayesian Curl | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 4B | Tricep Pushdown (Cable) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Curl | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1B | Calf Raise (Leg Press) | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 2 | Hack Squat | 2 | 6–8 reps | @7–8 |
| 1 | 6–8 reps | @8–9 | ||
| Superset | ||||
| 3A | Hip Thrust (Machine) | 1 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @8–9 | ||
| 3B | Leg Extension | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chest Press (Machine) | 3 | 6–10 reps | @8 |
| 1B | T-Bar Row | 3 | 6–10 reps | @8 |
| Superset | ||||
| 2A | Lateral Raise (Machine) | 3 | 8–12 reps | @8 |
| 2B | Reverse Pec Deck | 3 | 12–15 reps | @8 |
| Superset | ||||
| 3A | Chin-Up (Assisted) | 3 | 8–12 reps | @8 |
| 3B | Dip (Assisted) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 4B | Hammer Curl (Cable) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Dumbbell) | 2 | 8–10 reps | @6 |
| 1 | 8–10 reps | @7 | ||
| 1B | Standing Calf Raise | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Pendulum Squat | 3 | 6–8 reps | @7 |
| Superset | ||||
| 3A | Hip Adductor (Machine) | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 3B | Leg Extension | 3 | 8–12 reps | @8 |
| 4 | Leg Raise (Captain's Chair) | 3 | 10–15 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ramadan Upper-Lower Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ramadan Upper-Lower Split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ramadan Upper-Lower Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
