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Bodybuilding Upper Lower

by archie f

Program Description

This program is a 4 day per week upper lower, with modifications which allow for an even distribution of work. Utilising high frequency for the back and super sets, every muscle in the body is targeted. Schedule: Day 1 - Upper 1 Day 2 - Lower 1 Day 3 - Rest Day 4 - Upper 2 Day 5 - Lower 2 Day 6 - Rest Day 7 - Rest This program could also be run on a day on / day off schedule, inserting rest days between each workout - particularly if the back needs more recovery time. Rest Periods: Each exercise has an inbuilt rest timer of 2.5 minutes, except for super sets which use 2 minute rest. Feel free to rest more or less than this.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 30, 2025 02:42
  • Last Edited
    Jul 23, 2025 09:55

Summary

Transform your physique with the Bodybuilding Upper Lower program, a comprehensive 6-week training plan designed for serious lifters. This 4-day split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session incorporates a mix of compound and isolation exercises, including barbell and dumbbell movements, to maximize strength and hypertrophy. Get ready to push your limits and see noticeable gains as you sculpt your body into its best shape yet!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.8%
Lats
8.5%
Upper Back
8%
Front Delts
8%
Triceps
8%
Quadriceps
7.5%
Hamstrings
7.5%
Chest
7.1%
Middle Delts
7.1%
Glutes
7.1%
Abs
5.2%
Lower Back
5.2%
Neck
4.7%
Forearms
3.8%
Rear Delts
0.9%
Adductors
0.5%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise (Machine)
3
10-15 reps
-
5B
Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise (Machine)
3
10-15 reps
-
5B
Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise (Machine)
3
10-15 reps
-
5B
Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise (Machine)
3
10-15 reps
-
5B
Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise (Machine)
3
10-15 reps
-
5B
Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise (Machine)
3
10-15 reps
-
5B
Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Leaning Overhead Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
8-12 reps
-
5B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Leaning Overhead Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
8-12 reps
-
5B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Leaning Overhead Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
8-12 reps
-
5B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Leaning Overhead Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
8-12 reps
-
5B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Leaning Overhead Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
8-12 reps
-
5B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Leaning Overhead Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
8-12 reps
-
5B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Hack Squat
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Seated Calf Raise (Machine)
3
10-15 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Hack Squat
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Seated Calf Raise (Machine)
3
10-15 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Hack Squat
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Seated Calf Raise (Machine)
3
10-15 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Hack Squat
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Seated Calf Raise (Machine)
3
10-15 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Hack Squat
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Seated Calf Raise (Machine)
3
10-15 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Hack Squat
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Seated Calf Raise (Machine)
3
10-15 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
-
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2B
Neck Curl
3 Sets
15-20 Reps
-
3
Back Extension (Weighted)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
-
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5B
Wrist Curls
3 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2B
Neck Extension
3 Sets
15-20 Reps
-
3
Hack Squat
3 Sets
6-10 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
-
5B
Hanging Leg Raise
3 Sets
AMRAP
-