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Upper % Lower routine

by Davide Cacceta

Program Description

Transform your physique with the Upper % Lower routine, a comprehensive 5-week program designed for beginners. This structured plan features 15 sessions per week, focusing on bodybuilding techniques to sculpt your upper and lower body. Each workout lasts approximately 60 minutes and includes a variety of exercises targeting all major muscle groups, ensuring balanced development and strength gains. Equip yourself with a full gym and get ready to unleash your potential!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 08:14
  • Last Edited
    Jul 10, 2025 01:16

Summary

The Upper % Lower routine is a focused 5-week program designed to maximize your strength and muscle gains with just three workouts per week. Each session alternates between upper and lower body training, incorporating a variety of exercises like Dumbbell Bench Press, Romanian Deadlifts, and Planks to target all major muscle groups. Whether you're looking to build a solid foundation or enhance your existing routine, this program will push your limits and help you achieve your fitness goals effectively. Get ready to elevate your training and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Walking Lunge
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Walking Lunge
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Walking Lunge
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Walking Lunge
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Walking Lunge
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
2
1
12 reps
-
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
2
1
12 reps
-
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
2
1
12 reps
-
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
2
1
12 reps
-
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
2
1
12 reps
-
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Goblet Squat
3 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Walking Lunge
3 Sets
12 Reps
@7.5
4
Standing Calf Raise
3 Sets
15 Reps
@8
5
Plank
3 Sets
1 mins
@8
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@6.5
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
1 Set
12 Reps
-
-
6
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
-