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Upper/Lower 1

by Gabriele Melioli
1 athletes joined

Program Description

Aumento massa con focus sull'upper body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2025 03:59
  • Last Edited
    Jun 18, 2025 12:41

Summary

Unlock your strength with the Upper/Lower 1 program, a dynamic 4-week training plan designed to build muscle and enhance performance. Comprising four sessions per week, this program alternates between upper and lower body workouts, featuring a mix of compound and isolation exercises that target all major muscle groups. With a focus on both pushing and pulling movements, you'll develop a balanced physique while improving your overall strength. Equip yourself with the full gym setup and get ready to transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
11.9%
Lats
11%
Front Delts
10.8%
Middle Delts
10.8%
Chest
9.5%
Biceps
7.3%
Hamstrings
7.1%
Quadriceps
5.8%
Glutes
4.7%
Lower Back
2.7%
Abs
2.4%
Adductors
1.4%
Rear Delts
1%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Squat (Barbell)
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Squat (Barbell)
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Squat (Barbell)
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Squat (Barbell)
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
3
Seated Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
4
T-Bar Row
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Squat (Barbell)
2 Sets
4-6 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
6
Leg Extension
2 Sets
8-12 Reps
-
7
Leg Curl
2 Sets
8-12 Reps
-
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Seated Row (Machine)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
5
Hammer Curl
2 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
Day 4
1
Squat (Paused)
2 Sets
6-8 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
4
JM Press
2 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-