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Upgraded Upper/Posterior Split

by Louis Lestner

Program Description

For those who want to specialise in the ‘movie star’ muscles to get that superhero look, whilst getting strong in the process. Your main performance metrics are flat smith bench, 30° incline smith bench, bent over barbell rows and zercher squats.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 31, 2024 10:01
  • Last Edited
    Jun 18, 2025 08:41

Summary

Elevate your training with the Upgraded Upper/Posterior Split, a focused 4-week program designed to enhance your strength and muscle definition. Committing just three days a week, you'll target your upper body and posterior chain through a variety of compound and isolation exercises, including Barbell Rows and Bench Presses. Each session is crafted to push your limits and maximize gains, ensuring you build a balanced physique. Get ready to redefine your workout routine and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
RPE 7
2
Partial Lateral Raise
1
20-30 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4
Incline Fly Press (Dumbbell)
1
8-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
RPE 8
2
Partial Lateral Raise
1
20-30 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4
Incline Fly Press (Dumbbell)
1
8-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
RPE 9
2
Partial Lateral Raise
1
20-30 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4
Incline Fly Press (Dumbbell)
1
8-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
RPE 10
2
Partial Lateral Raise
1
20-30 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4
Incline Fly Press (Dumbbell)
1
8-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
RPE 7
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
8-12 reps
RPE 10
4
Dumbbell Bench Pullover
1
12-20 reps
RPE 10
5
Zercher Squat (Barbell)
5
12 reps
RPE 7
6
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
7
Single Leg Extension
1
12-20 reps
RPE 10
8
Seated Hamstring Curl
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
8-12 reps
RPE 10
4
Dumbbell Bench Pullover
1
12-20 reps
RPE 10
5
Zercher Squat (Barbell)
5
12 reps
RPE 8
6
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
7
Single Leg Extension
1
12-20 reps
RPE 10
8
Seated Hamstring Curl
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
RPE 9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
8-12 reps
RPE 10
4
Dumbbell Bench Pullover
1
12-20 reps
RPE 10
5
Zercher Squat (Barbell)
5
12 reps
RPE 9
6
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
7
Single Leg Extension
1
12-20 reps
RPE 10
8
Seated Hamstring Curl
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
8-12 reps
RPE 10
4
Dumbbell Bench Pullover
1
12-20 reps
RPE 10
5
Zercher Squat (Barbell)
5
12 reps
RPE 9.5
6
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
7
Single Leg Extension
1
12-20 reps
RPE 10
8
Seated Hamstring Curl
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
2
Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Fly Press (Dumbbell)
2
8-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 10
7
Bayesian Curl
4
8-15 reps
RPE 10
8
Concentration Curl
1
20-30 reps
RPE 10
9
Side Bend (Dumbbell)
1
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 8
2
Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Fly Press (Dumbbell)
2
8-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 10
7
Bayesian Curl
4
8-15 reps
RPE 10
8
Concentration Curl
1
20-30 reps
RPE 10
9
Side Bend (Dumbbell)
1
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9
2
Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Fly Press (Dumbbell)
2
8-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 10
7
Bayesian Curl
4
8-15 reps
RPE 10
8
Concentration Curl
1
20-30 reps
RPE 10
9
Side Bend (Dumbbell)
1
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 10
2
Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Fly Press (Dumbbell)
2
8-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 10
7
Bayesian Curl
4
8-15 reps
RPE 10
8
Concentration Curl
1
20-30 reps
RPE 10
9
Side Bend (Dumbbell)
1
12-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Barbell Row
5 Sets
8 Reps
@7
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
8-12 Reps
@10
4
Dumbbell Bench Pullover
1 Set
12-20 Reps
@10
5
Zercher Squat (Barbell)
5 Sets
12 Reps
@7
6
Calf Raise (Leg Press)
1 Set
12-20 Reps
@10
7
Single Leg Extension
1 Set
12-20 Reps
@10
8
Seated Hamstring Curl
1 Set
12-20 Reps
@10
Day 1
1
Bench Press (Smith Machine)
5 Sets
5 Reps
@7
2
Partial Lateral Raise
1 Set
20-30 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
12-20 Reps
@10
4
Incline Fly Press (Dumbbell)
1 Set
8-15 Reps
@10
5
Bicep Curl (EZ Bar)
5 Sets
6-10 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
1 Set
12-20 Reps
@10
7
Skull Crusher (Barbell)
4 Sets
6-10 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
5 Sets
8 Reps
@7
2
Lateral Raise (Cable)
1 Set
12-20 Reps
@10
3
Fly Press (Dumbbell)
2 Sets
8-15 Reps
@10
4
Decline Sit Up (Weighted)
1 Set
8-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Bayesian Curl
4 Sets
8-15 Reps
@10
8
Concentration Curl
1 Set
20-30 Reps
@10
9
Side Bend (Dumbbell)
1 Set
12-20 Reps
@9