logo
BoostcampPNG

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!
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
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
-