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Upper/Lower 2

by Gabriele Melioli
1 athletes joined

Program Description

Aumento massa con focus sull'upper body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 28, 2025 09:35
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unlock your strength with the Upper/Lower 2 program, a focused 4-week journey designed for serious lifters. This program features four training days per week, alternating between upper and lower body workouts, ensuring a balanced approach to muscle development. Each session includes a mix of compound and isolation exercises, targeting key muscle groups with precision. Get ready to elevate your performance and sculpt your physique with targeted routines that challenge you to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Triceps
13.6%
Lats
11.6%
Front Delts
11.6%
Chest
10%
Middle Delts
8.1%
Biceps
7.7%
Hamstrings
5.7%
Glutes
5%
Lower Back
4.3%
Quadriceps
4.3%
Abs
2.1%
Forearms
0.7%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Military Press (Barbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Military Press (Barbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Military Press (Barbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
4-6 reps
6-8 reps
-
-
3
Military Press (Barbell)
2
2
4-6 reps
6-8 reps
-
-
4
T-Bar Row
1
1
4-6 reps
6-8 reps
-
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
4-6 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Deficit Push Up
2
AMRAP
-
3
Seated Row (Cable)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Deficit Push Up
2
AMRAP
-
3
Seated Row (Cable)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Deficit Push Up
2
AMRAP
-
3
Seated Row (Cable)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
2
4-6 reps
6-8 reps
-
-
2
Deficit Push Up
2
AMRAP
-
3
Seated Row (Cable)
2
2
4-6 reps
6-8 reps
-
-
4
Shoulder Press (Machine)
1
1
4-6 reps
6-8 reps
-
-
5
Hammer Curl
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
-
2
Seated Lateral Raise
1
1
8-12 reps
6-12 reps
-
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
-
2
Seated Lateral Raise
1
1
8-12 reps
6-12 reps
-
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
-
2
Seated Lateral Raise
1
1
8-12 reps
6-12 reps
-
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
-
2
Seated Lateral Raise
1
1
8-12 reps
6-12 reps
-
-
3
Preacher Curl (EZ Bar)
2
8-12 reps
-
4
JM Press
2
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Military Press (Barbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
4
T-Bar Row
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Hack Squat
2 Sets
4-6 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
Day 3
1
Chest Supported Row (Machine)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Deficit Push Up
2 Sets
AMRAP
-
3
Seated Row (Cable)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
5
Hammer Curl
2 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
Day 4
1
Hack Squat
2 Sets
4-6 Reps
-
2
Seated Lateral Raise
1 Set
1 Set
8-12 Reps
6-12 Reps
-
-
3
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
4
JM Press
2 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-