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Upper Lower Strength program

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1 athletes joined

Program Description

Perfect to increase your strength in the major compounds without over complicating training

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2025 04:26
  • Last Edited
    Jun 18, 2025 10:31

Summary

The Upper Lower Strength program is a focused, 4-week training plan designed to build muscle and enhance strength across your upper and lower body. Committing to just four days a week, you'll engage in compound lifts like squats, deadlifts, and bench presses, ensuring a balanced approach to your fitness journey. Each workout is tailored to challenge your limits with progressive intensity, helping you achieve noticeable results. Get ready to transform your strength and elevate your performance with this structured regimen!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
12.8%
Hamstrings
11.1%
Triceps
11.1%
Abs
8.5%
Front Delts
7.1%
Chest
5.9%
Middle Delts
5.9%
Biceps
5.1%
Upper Back
4.5%
Lower Back
3.6%
Lats
3.6%
Adductors
2.8%
Rear Delts
2%
Forearms
1.6%
Calves
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
3-8 reps
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
3-6 reps
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
2
3-8 reps
-
6
Shrug (Barbell)
1
3-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
3
Lunge (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
4
Hamstring Curl
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 9
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
3-6 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Tempo Bench Press
2
5 reps
RPE 7.5
4
Bent Over Row (Barbell)
2
3-6 reps
RPE 9.5
5
Skull Crusher (Barbell)
1
1
3-6 reps
3-6 reps
RPE 9
RPE 8.5
6
Batwing Row
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8
RPE 8.5
2
Squat (Paused)
1
1
6 reps
4 reps
RPE 7
RPE 7.5
3
Hip Thrust (Barbell)
2
3-6 reps
RPE 9.5
4
Standing Calf Raise
1
3-6 reps
RPE 8.5
5
Hanging Leg Raise
2
3-6 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
@7
@8
@8.5
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@6
@7
@7.5
3
Lunge (Barbell)
1 Set
1 Set
3-6 Reps
3-6 Reps
@9
@8.5
4
Hamstring Curl
1 Set
1 Set
3-6 Reps
3-6 Reps
@9.5
@9
5
Hanging Leg Raise
2 Sets
3-6 Reps
@8.5
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
3-8 Reps
@9.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
@7
@8
@8
@9
3
Chin-Up (Weighted)
2 Sets
3-6 Reps
@9.5
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
5
Skull Crusher (Barbell)
2 Sets
3-8 Reps
-
6
Shrug (Barbell)
1 Set
3-8 Reps
@9.5
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
3-6 Reps
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
@7
@8
@9
3
Tempo Bench Press
2 Sets
5 Reps
@7.5
4
Bent Over Row (Barbell)
2 Sets
3-6 Reps
@9.5
5
Skull Crusher (Barbell)
1 Set
1 Set
3-6 Reps
3-6 Reps
@9
@8.5
6
Batwing Row
2 Sets
3-6 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
@7
@8
@8
@8.5
2
Squat (Paused)
1 Set
1 Set
6 Reps
4 Reps
@7
@7.5
3
Hip Thrust (Barbell)
2 Sets
3-6 Reps
@9.5
4
Standing Calf Raise
1 Set
3-6 Reps
@8.5
5
Hanging Leg Raise
2 Sets
3-6 Reps
@8.5