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Upper Lower (Kuba Cielen Inspired)

by aconik

Program Description

This is a Upper Lower program inspired by IFBB Pro Kuba Cielen, from his UL programing Youtube videos.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    110 minutes
  • Created
    Nov 25, 2025 10:23
  • Last Edited
    Dec 02, 2025 12:11
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10%
Triceps
10%
Biceps
9.2%
Hamstrings
8.8%
Chest
8.3%
Lats
8.3%
Upper Back
8.3%
Quadriceps
7.5%
Abs
7.1%
Glutes
5.4%
Middle Delts
5%
Calves
3.3%
Adductors
2.9%
Rear Delts
1.7%
Forearms
1.7%
Abductors
1.7%
Lower Back
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
1
2-6 reps
RPE 10
3
Chest Press (Machine)
1
4-8 reps
RPE 10
4
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Hammer Curl (Cable)
1
6-10 reps
RPE 10
3
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
6
Lying Leg Curl
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
4-8 reps
RPE 10
8
Standing Calf Raise
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
9
Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
10
Oblique Crunch
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
4
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
6
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
One Arm Lateral Raise (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
6
Lying Leg Curl
1
1
4-8 reps
8-10 reps
RPE 10
RPE 10
7
Walking Lunge (Dumbbell)
1
4-8 reps
RPE 10
8
Standing Calf Raise
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
9
Lying Leg Raise
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
10
Oblique Crunch
1
6-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
2
Dip (Bodyweight)
1 Set
2-6 Reps
@10
3
Chest Press (Machine)
1 Set
4-8 Reps
@10
4
Lat Pulldown
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
7
Chest Fly (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
8
Single Arm Iso Row
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
Day 2
1
Bayesian Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
2
Hammer Curl (Cable)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
5
Leg Press (45 Degrees)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
6
Lying Leg Curl
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
7
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
8
Standing Calf Raise
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
9
Cable Crunch
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
10
Oblique Crunch
1 Set
6-10 Reps
@10
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
2
Single Arm Iso Row
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
4
Incline Chest Press (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
5
Seated Military Press (Smith Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
6
Lat Pulldown
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
7
Chest Fly (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
8
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
Day 4
1
Seated Dumbbell Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
2
Incline Hammer Curl (Dumbbell)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
4
Leg Press (45 Degrees)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
6
Lying Leg Curl
1 Set
1 Set
4-8 Reps
8-10 Reps
@10
@10
7
Walking Lunge (Dumbbell)
1 Set
4-8 Reps
@10
8
Standing Calf Raise
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
9
Lying Leg Raise
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
10
Oblique Crunch
1 Set
6-10 Reps
@10