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Upper/Lower

by Kevin G.

Program Description

Upper Lower program

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 07:05
  • Last Edited
    Jun 18, 2025 09:37

Summary

Transform your physique in just 4 weeks with the Upper/Lower program, designed for those ready to take their training to the next level. This 4-day split focuses on building strength and muscle through a balanced mix of machine and free weight exercises targeting both upper and lower body. Each workout is carefully crafted to maximize your gains, incorporating key movements like the Chest Press, Hack Squat, and Romanian Deadlift. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Hamstrings
11.7%
Biceps
10.3%
Glutes
10.1%
Quadriceps
9.8%
Lats
8.4%
Upper Back
7.9%
Chest
6.1%
Front Delts
5.6%
Middle Delts
4.7%
Calves
3.9%
Lower Back
3.3%
Abs
1.9%
Abductors
1.6%
Forearms
1.4%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 3
2
Leg Extension
3
RPE 3
3
Hip Thrust (Machine)
3
RPE 3
4
Lying Leg Curl
3
RPE 3
5
Standing Calf Raise
2
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 2
2
Leg Extension
3
RPE 2
3
Hip Thrust (Machine)
3
RPE 2
4
Lying Leg Curl
3
RPE 2
5
Standing Calf Raise
2
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 2
2
Leg Extension
3
RPE 2
3
Hip Thrust (Machine)
3
RPE 2
4
Lying Leg Curl
3
RPE 2
5
Standing Calf Raise
2
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
RPE 5
2
Leg Extension
3
RPE 5
3
Hip Thrust (Machine)
3
RPE 5
4
Lying Leg Curl
3
RPE 5
5
Standing Calf Raise
2
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 3
2
T-Bar Row
3
RPE 3
3
Incline Bench Press (Smith Machine)
3
RPE 3
4
Lat Pulldown
3
RPE 3
5
Lateral Raise (Machine)
3
RPE 3
6
Tricep Extension (Machine)
3
RPE 3
7
Incline Curl (Dumbbell)
3
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 2
2
T-Bar Row
3
RPE 2
3
Incline Bench Press (Smith Machine)
3
RPE 2
4
Lat Pulldown
3
RPE 2
5
Lateral Raise (Machine)
3
RPE 2
6
Tricep Extension (Machine)
3
RPE 2
7
Incline Curl (Dumbbell)
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 2
2
T-Bar Row
3
RPE 2
3
Incline Bench Press (Smith Machine)
3
RPE 2
4
Lat Pulldown
3
RPE 2
5
Lateral Raise (Machine)
3
RPE 2
6
Tricep Extension (Machine)
3
RPE 2
7
Incline Curl (Dumbbell)
3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
RPE 5
2
T-Bar Row
3
RPE 5
3
Incline Bench Press (Smith Machine)
3
RPE 5
4
Lat Pulldown
3
RPE 5
5
Lateral Raise (Machine)
3
RPE 5
6
Tricep Extension (Machine)
3
RPE 5
7
Incline Curl (Dumbbell)
3
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 3
2
Romanian Deadlift (Barbell)
3
RPE 3
3
Single Leg Press
3
RPE 3
4
Leg Curl
3
RPE 3
5
Seated Calf Raise
3
RPE 3
6
Hip Abductor (Machine)
2
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 2
2
Romanian Deadlift (Barbell)
3
RPE 2
3
Single Leg Press
3
RPE 2
4
Leg Curl
3
RPE 2
5
Seated Calf Raise
3
RPE 2
6
Hip Abductor (Machine)
2
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 2
2
Romanian Deadlift (Barbell)
3
RPE 2
3
Single Leg Press
3
RPE 2
4
Leg Curl
3
RPE 2
5
Seated Calf Raise
3
RPE 2
6
Hip Abductor (Machine)
2
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 5
2
Romanian Deadlift (Barbell)
3
RPE 5
3
Single Leg Press
3
RPE 5
4
Leg Curl
3
RPE 5
5
Seated Calf Raise
3
RPE 5
6
Hip Abductor (Machine)
2
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 3
2
Chin-Up (Bodyweight)
3
RPE 3
3
Shoulder Press (Machine)
3
RPE 3
4
Seated Row (Machine)
3
RPE 3
5
Bicep Curl (EZ Bar)
3
RPE 3
6
Skull Crusher (Barbell)
3
RPE 3
7
Bayesian Curl
3
RPE 3
8
Tricep Rope Push Down (Cable)
3
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 2
2
Chin-Up (Bodyweight)
3
RPE 2
3
Shoulder Press (Machine)
3
RPE 2
4
Seated Row (Machine)
3
RPE 2
5
Bicep Curl (EZ Bar)
3
RPE 2
6
Skull Crusher (Barbell)
3
RPE 2
7
Bayesian Curl
3
RPE 2
8
Tricep Rope Push Down (Cable)
3
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 2
2
Chin-Up (Bodyweight)
3
RPE 2
3
Shoulder Press (Machine)
3
RPE 2
4
Seated Row (Machine)
3
RPE 2
5
Bicep Curl (EZ Bar)
3
RPE 2
6
Skull Crusher (Barbell)
3
RPE 2
7
Bayesian Curl
3
RPE 2
8
Tricep Rope Push Down (Cable)
3
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 5
2
Chin-Up (Bodyweight)
3
RPE 5
3
Shoulder Press (Machine)
3
RPE 5
4
Seated Row (Machine)
3
RPE 5
5
Bicep Curl (EZ Bar)
3
RPE 5
6
Skull Crusher (Barbell)
3
RPE 5
7
Bayesian Curl
3
RPE 5
8
Tricep Rope Push Down (Cable)
3
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Belt Squat
3 Sets
@3
2
Leg Extension
3 Sets
@3
3
Hip Thrust (Machine)
3 Sets
@3
4
Lying Leg Curl
3 Sets
@3
5
Standing Calf Raise
2 Sets
@3
Day 2
1
Chest Press (Machine)
3 Sets
@3
2
T-Bar Row
3 Sets
@3
3
Incline Bench Press (Smith Machine)
3 Sets
@3
4
Lat Pulldown
3 Sets
@3
5
Lateral Raise (Machine)
3 Sets
@3
6
Tricep Extension (Machine)
3 Sets
@3
7
Incline Curl (Dumbbell)
3 Sets
@3
Day 3
1
Hack Squat
3 Sets
@3
2
Romanian Deadlift (Barbell)
3 Sets
@3
3
Single Leg Press
3 Sets
@3
4
Leg Curl
3 Sets
@3
5
Seated Calf Raise
3 Sets
@3
6
Hip Abductor (Machine)
2 Sets
@3
Day 4
1
Dip (Bodyweight)
3 Sets
@3
2
Chin-Up (Bodyweight)
3 Sets
@3
3
Shoulder Press (Machine)
3 Sets
@3
4
Seated Row (Machine)
3 Sets
@3
5
Bicep Curl (EZ Bar)
3 Sets
@3
6
Skull Crusher (Barbell)
3 Sets
@3
7
Bayesian Curl
3 Sets
@3
8
Tricep Rope Push Down (Cable)
3 Sets
@3