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!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

4-8 reps

Seated Wide-Grip Row (Cable)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Day 1

Bench Press (Barbell)

4-8 reps

Seated Wide-Grip Row (Cable)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Day 1

Bench Press (Barbell)

4-8 reps

Seated Wide-Grip Row (Cable)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Day 1

Bench Press (Barbell)

4-8 reps

Seated Wide-Grip Row (Cable)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Day 1

Bench Press (Barbell)

4-8 reps

Seated Wide-Grip Row (Cable)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Day 1

Bench Press (Barbell)

4-8 reps

Seated Wide-Grip Row (Cable)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Pull-Up (Weighted)

6-10 reps

Neck Curl

15-20 reps

Back Extension (Weighted)

8-12 reps

Leg Extension

10-15 reps

Standing Calf Raise (Machine)

10-15 reps

Sit Up (Weighted)

8-12 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Pull-Up (Weighted)

6-10 reps

Neck Curl

15-20 reps

Back Extension (Weighted)

8-12 reps

Leg Extension

10-15 reps

Standing Calf Raise (Machine)

10-15 reps

Sit Up (Weighted)

8-12 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Pull-Up (Weighted)

6-10 reps

Neck Curl

15-20 reps

Back Extension (Weighted)

8-12 reps

Leg Extension

10-15 reps

Standing Calf Raise (Machine)

10-15 reps

Sit Up (Weighted)

8-12 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Pull-Up (Weighted)

6-10 reps

Neck Curl

15-20 reps

Back Extension (Weighted)

8-12 reps

Leg Extension

10-15 reps

Standing Calf Raise (Machine)

10-15 reps

Sit Up (Weighted)

8-12 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Pull-Up (Weighted)

6-10 reps

Neck Curl

15-20 reps

Back Extension (Weighted)

8-12 reps

Leg Extension

10-15 reps

Standing Calf Raise (Machine)

10-15 reps

Sit Up (Weighted)

8-12 reps

Day 2

High Bar Squat (Barbell)

4-8 reps

Pull-Up (Weighted)

6-10 reps

Neck Curl

15-20 reps

Back Extension (Weighted)

8-12 reps

Leg Extension

10-15 reps

Standing Calf Raise (Machine)

10-15 reps

Sit Up (Weighted)

8-12 reps

Day 3

Overhead Press (Barbell)

4-8 reps

Dumbbell Row

8-12 reps

Chest Press (Machine)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Leaning Overhead Extension (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

10-15 reps

Day 3

Overhead Press (Barbell)

4-8 reps

Dumbbell Row

8-12 reps

Chest Press (Machine)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Leaning Overhead Extension (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

10-15 reps

Day 3

Overhead Press (Barbell)

4-8 reps

Dumbbell Row

8-12 reps

Chest Press (Machine)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Leaning Overhead Extension (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

10-15 reps

Day 3

Overhead Press (Barbell)

4-8 reps

Dumbbell Row

8-12 reps

Chest Press (Machine)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Leaning Overhead Extension (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

10-15 reps

Day 3

Overhead Press (Barbell)

4-8 reps

Dumbbell Row

8-12 reps

Chest Press (Machine)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Leaning Overhead Extension (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

10-15 reps

Day 3

Overhead Press (Barbell)

4-8 reps

Dumbbell Row

8-12 reps

Chest Press (Machine)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Leaning Overhead Extension (Cable)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Wrist Curls

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Neck Extension

15-20 reps

Hack Squat

6-10 reps

Lying Leg Curl

10-15 reps

Seated Calf Raise (Machine)

10-15 reps

Hanging Leg Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Neck Extension

15-20 reps

Hack Squat

6-10 reps

Lying Leg Curl

10-15 reps

Seated Calf Raise (Machine)

10-15 reps

Hanging Leg Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Neck Extension

15-20 reps

Hack Squat

6-10 reps

Lying Leg Curl

10-15 reps

Seated Calf Raise (Machine)

10-15 reps

Hanging Leg Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Neck Extension

15-20 reps

Hack Squat

6-10 reps

Lying Leg Curl

10-15 reps

Seated Calf Raise (Machine)

10-15 reps

Hanging Leg Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Neck Extension

15-20 reps

Hack Squat

6-10 reps

Lying Leg Curl

10-15 reps

Seated Calf Raise (Machine)

10-15 reps

Hanging Leg Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Neck Extension

15-20 reps

Hack Squat

6-10 reps

Lying Leg Curl

10-15 reps

Seated Calf Raise (Machine)

10-15 reps

Hanging Leg Raise

AMRAP

Day 1

Bench Press (Barbell)

3 Sets

4-8 Reps

Seated Wide-Grip Row (Cable)

3 Sets

8-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

Bicep Curl (EZ Bar)

3 Sets

6-10 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

Day 2

High Bar Squat (Barbell)

3 Sets

4-8 Reps

Pull-Up (Weighted)

3 Sets

6-10 Reps

Neck Curl

3 Sets

15-20 Reps

Back Extension (Weighted)

3 Sets

8-12 Reps

Leg Extension

3 Sets

10-15 Reps

Standing Calf Raise (Machine)

3 Sets

10-15 Reps

Sit Up (Weighted)

3 Sets

8-12 Reps

Day 3

Overhead Press (Barbell)

3 Sets

4-8 Reps

Dumbbell Row

3 Sets

8-12 Reps

Chest Press (Machine)

3 Sets

8-12 Reps

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Leaning Overhead Extension (Cable)

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

8-12 Reps

Wrist Curls

3 Sets

10-15 Reps

Day 4

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Lat Pulldown (Neutral Grip)

3 Sets

8-12 Reps

Neck Extension

3 Sets

15-20 Reps

Hack Squat

3 Sets

6-10 Reps

Lying Leg Curl

3 Sets

10-15 Reps

Seated Calf Raise (Machine)

3 Sets

10-15 Reps

Hanging Leg Raise

3 Sets

AMRAP