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Ultimate Upper Lower +

by YeahBuddy
1 athletes joined
5.0
(1 rating)

Program Description

Upper lower with focus on delts, neck and forearms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 01, 2024 08:50
  • Last Edited
    Jun 18, 2025 08:21

Summary

Unlock your strength with the Ultimate Upper Lower + program, a meticulously crafted 10-week journey designed for those ready to elevate their training. Committing just 4 days a week, you'll engage in a balanced blend of upper and lower body workouts, featuring supersets that maximize intensity and efficiency. Each session targets key muscle groups, ensuring you build strength and definition while enhancing your overall fitness. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
4-8 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
4-8 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
4-8 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
4A
Bicep Curl (Barbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4
Face Pull
3
12-20 reps
-
5A
Lateral Raise (Dumbbell)
3
6-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2A
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3
Leg Extension
3
6-12 reps
-
4A
Lunge (Dumbbell)
3
6+ reps
-
4B
Standing Calf Raise
3
12-18 reps
-
5
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
6-12 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-14 reps
-
3B
Tricep Extension (Cable)
3
8-14 reps
-
4A
Lateral Raise (Cable)
3
6-12 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-14 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
4A
Leg Extension
3
6-10 reps
-
4B
Sit Up
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-12 Reps
-
2A
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
2B
Neck Curl
2 Sets
15-20 Reps
-
3
Leg Extension
3 Sets
6-12 Reps
-
4A
Lunge (Dumbbell)
3 Sets
6+ Reps
-
4B
Standing Calf Raise
3 Sets
12-18 Reps
-
5
Lying Leg Raise
2 Sets
AMRAP
-
Day 4
1
Squat (Smith Machine)
3 Sets
8-14 Reps
-
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2B
Neck Curl
2 Sets
15-20 Reps
-
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3B
Standing Calf Raise
3 Sets
15-20 Reps
-
4A
Leg Extension
3 Sets
6-10 Reps
-
4B
Sit Up
2 Sets
AMRAP
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)
4 Sets
8-14 Reps
-
3B
Tricep Extension (Cable)
3 Sets
8-14 Reps
-
4
Face Pull
3 Sets
12-20 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
-
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
Day 3
1
Seated Anterior Delt Press (AD)
3 Sets
6-12 Reps
-
2A
Dumbbell Row
3 Sets
8-12 Reps
-
2B
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
-
3B
Tricep Extension (Cable)
3 Sets
8-14 Reps
-
4A
Lateral Raise (Cable)
3 Sets
6-12 Reps
-
4B
Sit Up
2 Sets
AMRAP
-