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Upper lower training progra

by Bledar Bytyqi

Program Description

Elevate your training with this comprehensive Upper-Lower Training Program designed for muscle sculpting over just one week. Comprising four sessions, each lasting approximately 70 minutes, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. This intermediate-level program requires access to a full gym and is perfect for those looking to refine their physique and build strength. Get ready to push your limits and achieve the results you’ve been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jul 16, 2025 03:07
  • Last Edited
    Jul 23, 2025 09:57

Summary

Elevate your strength training with this comprehensive Upper-Lower Training Program designed for a full week of intense workouts. Spread across four days, this program combines barbell, machine, and dumbbell exercises to effectively target your upper and lower body. Each session is crafted to maximize muscle engagement and enhance your overall strength, featuring key lifts like the Bench Press and Leg Press. Get ready to push your limits and achieve your fitness goals with a balanced approach to training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
4
Lat Pulldown
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
8
Single Arm Pushdown
2
8 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
8 reps
RPE 9
10
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Back Extension
3
10 reps
RPE 9
4
Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
6 reps
RPE 10
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Hanging Leg Raise
2
7 reps
RPE 9.5
8
Cable Crunch
2
15 reps
RPE 9
9
Wrist Curls
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
4
Lat Pulldown
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
8
Single Arm Pushdown
2
8 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
8 reps
RPE 9
10
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Back Extension
3
10 reps
RPE 9
4
Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
6 reps
RPE 10
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Hanging Leg Raise
2
7 reps
RPE 9.5
8
Cable Crunch
2
15 reps
RPE 9
9
Wrist Curls
2
15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8 Reps
@9.5
4
Lat Pulldown
2 Sets
10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
8
Single Arm Pushdown
2 Sets
8 Reps
@9.5
9
Preacher Curl (Barbell)
2 Sets
8 Reps
@9
10
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 2
1
Leg Press
3 Sets
8 Reps
@9.5
2
Leg Extension
2 Sets
10 Reps
@9.5
3
Back Extension
3 Sets
10 Reps
@9
4
Leg Curl
2 Sets
10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
10 Reps
@10
7
Hanging Leg Raise
2 Sets
7 Reps
@9.5
8
Cable Crunch
2 Sets
15 Reps
@9
9
Wrist Curls
2 Sets
15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
8 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8 Reps
@9.5
4
Lat Pulldown
2 Sets
10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
8
Single Arm Pushdown
2 Sets
8 Reps
@9.5
9
Preacher Curl (Barbell)
2 Sets
8 Reps
@9
10
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 4
1
Leg Press
3 Sets
8 Reps
@9.5
2
Leg Extension
2 Sets
10 Reps
@9.5
3
Back Extension
3 Sets
10 Reps
@9
4
Leg Curl
2 Sets
10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
10 Reps
@10
7
Hanging Leg Raise
2 Sets
7 Reps
@9.5
8
Cable Crunch
2 Sets
15 Reps
@9
9
Wrist Curls
2 Sets
15 Reps
@10