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Ramadan Upper-Lower Split

by Mohammed A.

Program Description

This upper-lower hypertrophy program is designed specifically for Ramadan, ensuring optimal muscle growth and strength maintenance while accommodating fasting. Structured around training after iftar, it prioritizes efficient, high-quality workouts that balance intensity and recovery. The program incorporates effective volume, strategic exercise selection, and progressive overload while considering hydration and energy levels. Whether you’re cutting, maintaining or continuing your bulk, this plan helps you train effectively without compromising performance or recovery during the fasting month.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 04, 2025 06:29
  • Last Edited
    Jun 18, 2025 12:04

Summary

Experience a transformative 4-week Ramadan Upper-Lower Split program designed to optimize your strength training while accommodating your fasting schedule. With four dedicated workout days each week, you'll alternate between upper and lower body workouts, utilizing a variety of machines and cables to effectively target all major muscle groups. This program emphasizes supersets to maximize efficiency and intensity, ensuring you make the most of your gym time. Elevate your fitness journey and stay committed to your goals, even during Ramadan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
3
10-15 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2B
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
3A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3B
Pec Deck (Machine)
2
10-15 reps
RPE 8
4A
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
3
10-15 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2B
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
3A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3B
Pec Deck (Machine)
2
10-15 reps
RPE 8
4A
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
3
10-15 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2B
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
3A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3B
Pec Deck (Machine)
2
10-15 reps
RPE 8
4A
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
3
10-15 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2B
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
3A
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3B
Pec Deck (Machine)
2
10-15 reps
RPE 8
4A
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
3A
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
3B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
3A
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
3B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
3A
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
3B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
3A
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
3B
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-10 reps
RPE 8
1B
T-Bar Row
3
6-10 reps
RPE 8
2A
Lateral Raise (Machine)
3
8-12 reps
RPE 8
2B
Reverse Pec Deck
3
12-15 reps
RPE 8
3A
Chin-Up (Assisted)
3
8-12 reps
RPE 8
3B
Dip (Assisted)
3
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-10 reps
RPE 8
1B
T-Bar Row
3
6-10 reps
RPE 8
2A
Lateral Raise (Machine)
3
8-12 reps
RPE 8
2B
Reverse Pec Deck
3
12-15 reps
RPE 8
3A
Chin-Up (Assisted)
3
8-12 reps
RPE 8
3B
Dip (Assisted)
3
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-10 reps
RPE 8
1B
T-Bar Row
3
6-10 reps
RPE 8
2A
Lateral Raise (Machine)
3
8-12 reps
RPE 8
2B
Reverse Pec Deck
3
12-15 reps
RPE 8
3A
Chin-Up (Assisted)
3
8-12 reps
RPE 8
3B
Dip (Assisted)
3
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-10 reps
RPE 8
1B
T-Bar Row
3
6-10 reps
RPE 8
2A
Lateral Raise (Machine)
3
8-12 reps
RPE 8
2B
Reverse Pec Deck
3
12-15 reps
RPE 8
3A
Chin-Up (Assisted)
3
8-12 reps
RPE 8
3B
Dip (Assisted)
3
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
1B
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 7
3A
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3B
Leg Extension
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
1B
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 7
3A
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3B
Leg Extension
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
1B
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 7
3A
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3B
Leg Extension
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
1B
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 7
3A
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3B
Leg Extension
3
8-12 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Cuffed Behind-The-Back Lateral Raise
3 Sets
10-15 Reps
@8
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
2B
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@8
3A
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3B
Pec Deck (Machine)
2 Sets
10-15 Reps
@8
4A
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 2
1A
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
1B
Calf Raise (Leg Press)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
3A
Hip Thrust (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
3B
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1A
Chest Press (Machine)
3 Sets
6-10 Reps
@8
1B
T-Bar Row
3 Sets
6-10 Reps
@8
2A
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
2B
Reverse Pec Deck
3 Sets
12-15 Reps
@8
3A
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
3B
Dip (Assisted)
3 Sets
8-12 Reps
@8
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
4B
Hammer Curl (Cable)
3 Sets
12-15 Reps
@8
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6
@7
1B
Standing Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Pendulum Squat
3 Sets
6-8 Reps
@7
3A
Hip Adductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
3B
Leg Extension
3 Sets
8-12 Reps
@8
4
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9