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Ultimate Upper Lower

by YeahBuddy

Program Description

Upper lower with focus on delts, neck and forearms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 02, 2024 08:34
  • Last Edited
    Jun 18, 2025 08:36

Summary

Transform your physique with the Ultimate Upper Lower program, a comprehensive 6-week journey designed for serious lifters. This 4-day-a-week split targets both upper and lower body, incorporating a mix of machines, dumbbells, and bodyweight exercises to maximize strength and muscle growth. Each session features carefully structured supersets and a variety of movements, ensuring you stay challenged and engaged. Get ready to build a balanced, powerful physique while pushing your limits and achieving your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Biceps
10.1%
Triceps
8.7%
Lats
8.4%
Front Delts
7.7%
Upper Back
7.7%
Glutes
6.8%
Middle Delts
6.3%
Hamstrings
5.3%
Abs
5.3%
Chest
5%
Calves
4.8%
Neck
3.2%
Rear Delts
2.9%
Forearms
1.4%
Adductors
1.4%
Abductors
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
WEEK 5
WEEK 6
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
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 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
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 / 6 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
-