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Aron | Upper-Lower

by Aron
85 athletes joined
5.0
(2 ratings)

Program Description

This upper-lower strength and hypertrophy program is built for everyone — from beginners looking to build a foundation, to lifters wanting to break plateaus. Backed by new training science, it focuses on 4–8 rep ranges and just 1–2 intense working sets per exercise, making it perfect for maximizing progress without burning out. Whether your goal is to get stronger, build lean muscle, or cut fat while preserving strength. This program adapts to your goal with proper nutrition. Each session targets high-quality effort with minimal volume, meaning more recovery, faster results, and better long-term gains. It’s simple, time-efficient, and extremely effective — designed to make you look and perform better, inside and outside the gym.

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 04:22
  • Last Edited
    Sep 22, 2025 03:50

Summary

Transform your physique with the Aron | Upper-Lower program, a comprehensive 10-week plan designed for those ready to elevate their strength training. Committing to just four days a week, you'll alternate between upper and lower body workouts, focusing on compound and isolation exercises that target all major muscle groups. With a mix of barbell, machine, and dumbbell movements, this program emphasizes progressive overload to ensure continuous gains. Perfect for lifters looking to build muscle and strength efficiently, you'll leave each session feeling accomplished and empowered.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Hamstrings
10.3%
Upper Back
10.3%
Lats
8.6%
Biceps
8%
Abs
7.4%
Front Delts
6.9%
Quadriceps
6.3%
Chest
5.7%
Middle Delts
5.7%
Calves
5.7%
Adductors
4%
Glutes
4%
Rear Delts
2.9%
Lower Back
2.3%
Forearms
1.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Single Arm Row (Cable)
2
6 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Seated Hamstring Curl
2
6 reps
RPE 9.5
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
2
Pull-Up (Bodyweight)
2
6 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Face Pull
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Skull Crusher
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9.5
2
Seated Hamstring Curl
2
6 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
6 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 9.5
5
Russian Twist
2
6 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@9.5
2
Lat Pulldown
2 Sets
6 Reps
@9.5
3
Single Arm Row (Cable)
2 Sets
6 Reps
@9.5
4
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@9.5
5
Bicep Curl (Dumbbell)
2 Sets
6 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@9.5
Day 2
1
Squat (Barbell)
2 Sets
6 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9.5
3
Seated Hamstring Curl
2 Sets
6 Reps
@9.5
4
Seated Calf Raise
2 Sets
8 Reps
@9.5
5
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9.5
2
Pull-Up (Bodyweight)
2 Sets
6 Reps
@9.5
3
Incline Curl (Dumbbell)
2 Sets
6 Reps
@9.5
4
Face Pull
2 Sets
6 Reps
@9.5
5
Shoulder Press (Machine)
2 Sets
6 Reps
@9.5
6
Skull Crusher
2 Sets
6 Reps
@9.5
Day 4
1
Leg Extension
2 Sets
6 Reps
@9.5
2
Seated Hamstring Curl
2 Sets
6 Reps
@9.5
3
Calf Raise (Leg Press)
2 Sets
6 Reps
@9.5
4
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
5
Russian Twist
2 Sets
6 Reps
@9.5