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
90 minutes
Created
Nov 25, 2025 10:23
Last Edited
Nov 26, 2025 01:32

Muscle Engagement

Front

Back

MuscleSet

Front Delts

9.8%

Triceps

9.8%

Hamstrings

9.8%

Quadriceps

9.8%

Upper Back

8.1%

Lats

8.1%

Chest

8.1%

Biceps

7.3%

Abs

6.5%

Glutes

6.5%

Middle Delts

4.9%

Adductors

3.3%

Calves

3.3%

Rear Delts

1.6%

Abductors

1.6%

Lower Back

0.8%

Forearms

0.8%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Supported Row (Machine)

2

4-8 reps

RPE 10

2

Lat Pulldown

2

4-8 reps

RPE 10

3

Incline Chest Press (Machine)

2

4-8 reps

RPE 10

4

Seated Military Press (Smith Machine)

2

4-8 reps

RPE 10

5

Single Arm Iso Row

2

4-8 reps

RPE 10

6

Chest Fly (Cable)

2

6-10 reps

RPE 10

7

Tricep Pushdown (Cable)

2

4-8 reps

RPE 10

8

One Arm Lateral Raise (Cable)

2

6-10 reps

RPE 10

Day 2

1

Bayesian Curl

2

6-10 reps

RPE 10

2

Lying Leg Curl

2

4-8 reps

RPE 10

3

Stiff Leg Deadlift

2

4-8 reps

RPE 10

4

Leg Press (45 Degrees)

2

4-8 reps

RPE 10

5

Leg Extension

2

4-8 reps

RPE 10

6

Walking Lunge (Dumbbell)

2

4-8 reps

RPE 10

7

Standing Calf Raise

2

6-10 reps

RPE 10

8

Cable Crunch

2

6-10 reps

RPE 10

Day 3

1

Lateral Raise (Dumbbell)

2

6-10 reps

RPE 10

2

Incline Chest Press (Machine)

2

4-8 reps

RPE 10

3

Dip (Weighted)

1

4-8 reps

RPE 10

4

Chest Press (Machine)

1

4-8 reps

RPE 10

5

Lat Pulldown

2

4-8 reps

RPE 10

6

Chest Fly (Cable)

2

6-10 reps

RPE 10

7

Single Arm Iso Row

2

4-8 reps

RPE 10

8

Single Arm Tricep Extension (Cable)

2

6-10 reps

RPE 10

Day 4

1

Seated Dumbbell Curl

2

6-10 reps

RPE 10

2

Leg Extension

2

4-8 reps

RPE 10

3

Leg Press (45 Degrees)

2

4-8 reps

RPE 10

4

Hip Adductor (Machine)

2

6-10 reps

RPE 10

5

Lying Leg Curl

2

4-8 reps

RPE 10

6

Walking Lunge (Dumbbell)

2

4-8 reps

RPE 10

7

Standing Calf Raise

2

6-10 reps

RPE 10

8

Lying Leg Raise

2

6-10 reps

RPE 10

Day 1

1

Chest Supported Row (Machine)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

2

Lat Pulldown

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

3

Incline Chest Press (Machine)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

4

Seated Military Press (Smith Machine)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

5

Single Arm Iso Row

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

6

Chest Fly (Cable)

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

7

Tricep Pushdown (Cable)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

8

One Arm Lateral Raise (Cable)

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

Day 2

1

Bayesian Curl

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

2

Lying Leg Curl

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

3

Stiff Leg Deadlift

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

4

Leg Press (45 Degrees)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

5

Leg Extension

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

6

Walking Lunge (Dumbbell)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

7

Standing Calf Raise

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

8

Cable Crunch

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

Day 3

1

Lateral Raise (Dumbbell)

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

2

Incline Chest Press (Machine)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

3

Dip (Weighted)

1 Set

4-8 Reps

@10

4

Chest Press (Machine)

1 Set

4-8 Reps

@10

5

Lat Pulldown

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

6

Chest Fly (Cable)

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

7

Single Arm Iso Row

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

8

Single Arm Tricep Extension (Cable)

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

Day 4

1

Seated Dumbbell Curl

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

2

Leg Extension

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

3

Leg Press (45 Degrees)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

4

Hip Adductor (Machine)

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

5

Lying Leg Curl

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

6

Walking Lunge (Dumbbell)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@10

7

Standing Calf Raise

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10

8

Lying Leg Raise

1 Set

1 Set

6-10 Reps

6-10 Reps

@10

@10