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Upper Lower (Kuba Cielen Inspired)

by aconik
2 athletes joined

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 23, 2025 09:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Front Delts
10.3%
Biceps
9.4%
Hamstrings
9%
Chest
8.5%
Lats
8.5%
Upper Back
8.5%
Quadriceps
7.7%
Abs
5.6%
Glutes
5.6%
Middle Delts
5.1%
Calves
3.4%
Adductors
3%
Rear Delts
1.7%
Abductors
1.7%
Forearms
0.9%
Lower Back
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2-6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
1
4-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
4-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
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 (Dumbbell)
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
Seated Cable Crunch
1
1
6-10 reps
10-15 reps
RPE 10
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
Incline Chest Press (Machine)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
4
Seated Military Press (Smith Machine)
1
1
2-6 reps
6-10 reps
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
1
1
4-8 reps
8-12 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
Bayesian Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
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
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Dip (Bodyweight)
1 Set
2-6 Reps
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
3
Chest Press (Machine)
1 Set
4-8 Reps
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
5
Lat Pulldown
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
6
Lateral Raise (Dumbbell)
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 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
Incline Chest Press (Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
4
Seated Military Press (Smith Machine)
1 Set
1 Set
2-6 Reps
6-10 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
8-12 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 2
1
Bayesian Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
2
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
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
Seated Cable Crunch
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
Day 4
1
Bayesian Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
2
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
Hanging Leg Raise
2 Sets
AMRAP
@10