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Upper Lower Upper Upper

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Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 18, 2024 12:01
  • Last Edited
    Jun 18, 2025 08:09

Summary

Transform your upper body strength with the "Upper Lower Upper Upper" program, a focused 12-week journey designed for serious lifters. This 4-day-a-week regimen combines targeted dumbbell and cable exercises to sculpt your shoulders, arms, and back while building a solid foundation with lower body movements. Expect to enhance your muscle definition and overall strength with a variety of effective exercises, including the Trap Bar Deadlift and Lateral Raise, all tailored to push your limits. Get ready to elevate your training and achieve the physique you've been working towards!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
1
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Rear Delt Row
3
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
-
2
Leg Extension
3
-
3
Cable Crunch
3
-
4
Lying Leg Curl
3
-
5
Pallof Press
3
-
6
Wall Press Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3
RPE 6
RPE 8.5
2
T-Bar Row
1
2
RPE 6.5
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Tricep Extension (Cable)
3
-
6
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
-
2
Seated Anterior Delt Press (AD)
3
-
3
Lateral Raise (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Wall Press Dead Bug
3
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Front Raise
1 Set
-
2
Seated Anterior Delt Press (AD)
1 Set
-
3
Lateral Raise (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Rear Delt Fly (Dumbbell)
1 Set
-
6
Rear Delt Row
3 Sets
-
7
Bicep Curl (Cable)
1 Set
-
Day 2
1
Trap Bar Deadlift
5 Sets
-
2
Leg Extension
3 Sets
-
3
Cable Crunch
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Pallof Press
3 Sets
-
6
Wall Press Dead Bug
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
2 Sets
3 Sets
@6
@8.5
2
T-Bar Row
1 Set
2 Sets
@6.5
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 4
1
Seated Front Raise
1 Set
-
2
Seated Anterior Delt Press (AD)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Wall Press Dead Bug
3 Sets
-