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Upper/lower mass phase

by Kaileb Lyon

Program Description

Putting on a bit of size and strength in a short 8 week mesocycle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 27, 2025 04:45
  • Last Edited
    Jun 18, 2025 12:37

Summary

Embark on an 8-week journey to build muscle with the Upper/Lower Mass Phase program. Designed for four days a week, this comprehensive routine targets all major muscle groups through a mix of compound and isolation exercises, ensuring balanced growth and strength. With a focus on high-intensity lifts like barbell squats and bench presses, you'll maximize your gains while honing your technique. Get ready to push your limits and transform your physique!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Adductor (Machine)
4
12 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
1
12 reps
25 reps
RPE 9
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7.5
RPE 6.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
-
5
Chest Fly (Cable)
4
12 reps
RPE 7.5
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7
Hanging Leg Raise
3
20 reps
-
8
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
15 reps
RPE 8
RPE 7.5
RPE 7
2
Hamstring Curl
5
12 reps
RPE 8.5
3
Deadlift (Deficit)
4
5 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
1
2
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
10 reps
10 reps
10 reps
6 reps
-
RPE 8
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bench Press (Barbell)
3
1
10 reps
20 reps
-
-
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chin-Up (Weighted)
3
8 reps
-
6
One Arm Lateral Raise (Cable)
1
1
1
12 reps
18 reps
8 reps
-
-
-
7
Bicep Curl (Barbell)
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Adductor (Machine)
4 Sets
12 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@9
4
Standing Calf Raise
4 Sets
12 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
1 Set
12 Reps
25 Reps
@9
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7.5
@6.5
2
Pull-Up (Weighted)
4 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
4 Sets
12 Reps
@7.5
6
Bicep Curl (Barbell)
5 Sets
12 Reps
@8
7
Hanging Leg Raise
3 Sets
20 Reps
-
8
Cable Crunch
3 Sets
30 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
15 Reps
@8
@7.5
@7
2
Hamstring Curl
5 Sets
12 Reps
@8.5
3
Deadlift (Deficit)
4 Sets
5 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7.5
5
Leg Extension
3 Sets
12 Reps
-
6
Standing Calf Raise
5 Sets
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Barbell Row
1 Set
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
6 Reps
-
@8
@8.5
@10
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
-
-
4
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Chin-Up (Weighted)
3 Sets
8 Reps
-
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
18 Reps
8 Reps
-
-
-
7
Bicep Curl (Barbell)
5 Sets
10 Reps
-