Upper/Lower

by Michael M.

4 athletes joined

5.0

(1 rating)

Program Description

High intensity low volume high frequency program. ALSO LOW REP RANGES FROM 4-9/10 MAX

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
100 minutes
Created
Aug 12, 2024 01:10
Last Edited
Jun 18, 2025 12:23

Summary

Transform your training with the Upper/Lower program, a dynamic 2-week routine designed for serious lifters looking to build strength and muscle. Comprising four workouts per week, you'll alternate between targeted upper and lower body sessions, utilizing a full gym setup for maximum versatility. Each workout features a mix of compound and isolation exercises, ensuring a comprehensive approach to muscle development. Get ready to elevate your performance and achieve your fitness goals with this structured and effective training plan!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.1%

Hamstrings

8.1%

Abs

7.9%

Forearms

7.7%

Quadriceps

7.7%

Middle Delts

7.5%

Front Delts

Upper Back

6.6%

Calves

6.6%

Chest

6.6%

Biceps

6.4%

Glutes

6.1%

Lats

Abductors

2.6%

Lower Back

2.2%

Rear Delts

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Incline Bench Press (Smith Machine)

RPE 8

RPE 9

Chest Supported Row (Machine)

RPE 8

RPE 9

Lateral Raise (Cable)

RPE 9

RPE 10

Preacher Curl (EZ Bar)

RPE 8

RPE 9

Single Arm Tricep Extension (Cable)

RPE 8

RPE 9

Day 1

Chest Press (Machine)

RPE 8

RPE 9

Lateral Raise (Dumbbell)

RPE 9

RPE 10

Single Arm Row (Cable)

RPE 9

RPE 10

Overhead Tricep Extension (Cable)

RPE 9

RPE 10

Preacher Curl (Dumbbell)

RPE 10

Day 2

Standing Calf Raise

RPE 9

Leg Curl

RPE 9

Leg Press (45 Degrees)

RPE 8

RPE 9

Leg Extension

RPE 10

Decline Crunch (Weighted)

RPE 9

RPE 10

Wrist Curls

RPE 10

Day 2

Standing Calf Raise

RPE 10

Stiff Leg Deadlift

RPE 8

RPE 9

Hip Abductor (Machine)

RPE 8

RPE 9

Leg Extension

RPE 10

Cable Crunch

RPE 9

RPE 10

Wrist Curls

RPE 10

Day 3

Hammer Curl

RPE 10

Tricep Pushdown (Cable)

RPE 10

Shoulder Press (Machine)

RPE 8

RPE 9

Lat Pulldown

RPE 10

Rear Delt Fly (Machine)

RPE 10

Chest Fly (Cable)

RPE 10

Day 4

Standing Calf Raise

RPE 8

RPE 9

Hack Squat

RPE 8

RPE 9

Lying Leg Curl

RPE 9

Leg Extension

RPE 9

Leg Raise (Captain's Chair)

RPE 10

Wrist Curls

RPE 10

Day 2

Standing Calf Raise

2 Sets

Leg Curl

2 Sets

Leg Press (45 Degrees)

1 Set

Leg Extension

1 Set

@10

Decline Crunch (Weighted)

1 Set

@10

Wrist Curls

2 Sets

@10

Day 3

Hammer Curl

2 Sets

@10

Tricep Pushdown (Cable)

2 Sets

@10

Shoulder Press (Machine)

1 Set

Lat Pulldown

1 Set

@10

Rear Delt Fly (Machine)

1 Set

@10

Chest Fly (Cable)

2 Sets

@10

Day 4

Standing Calf Raise

1 Set

Hack Squat

1 Set

Lying Leg Curl

1 Set

Leg Extension

1 Set

Leg Raise (Captain's Chair)

2 Sets

@10

Wrist Curls

2 Sets

@10

Day 1

Incline Bench Press (Smith Machine)

1 Set

Chest Supported Row (Machine)

1 Set

Lateral Raise (Cable)

1 Set

@10

Preacher Curl (EZ Bar)

1 Set

Single Arm Tricep Extension (Cable)

1 Set

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Michael M.Age 21, Man

a year ago

1 week complete

5 years of prior experience

As expected strength gains

More than expected muscle gains

Significant modifications

Recovery yet results