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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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
RPE 9
2
Leg Curl
2
RPE 9
3
Leg Press (45 Degrees)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 10
5
Decline Crunch (Weighted)
1
1
RPE 9
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
RPE 10
2
Stiff Leg Deadlift
1
1
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 10
5
Cable Crunch
1
1
RPE 9
RPE 10
6
Wrist Curls
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
RPE 10
2
Tricep Pushdown (Cable)
2
RPE 10
3
Shoulder Press (Machine)
1
1
RPE 8
RPE 9
4
Lat Pulldown
1
RPE 10
5
Rear Delt Fly (Machine)
1
RPE 10
6
Chest Fly (Cable)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
RPE 8
RPE 9
2
Hack Squat
1
1
RPE 8
RPE 9
3
Lying Leg Curl
1
RPE 9
4
Leg Extension
1
RPE 9
5
Leg Raise (Captain's Chair)
2
RPE 10
6
Wrist Curls
2
RPE 10
Week 1
1 / 2 Weeks
Day 2
1
Standing Calf Raise
2 Sets
@9
2
Leg Curl
2 Sets
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
@8
@9
4
Leg Extension
1 Set
@10
5
Decline Crunch (Weighted)
1 Set
1 Set
@9
@10
6
Wrist Curls
2 Sets
@10
Day 3
1
Hammer Curl
2 Sets
@10
2
Tricep Pushdown (Cable)
2 Sets
@10
3
Shoulder Press (Machine)
1 Set
1 Set
@8
@9
4
Lat Pulldown
1 Set
@10
5
Rear Delt Fly (Machine)
1 Set
@10
6
Chest Fly (Cable)
2 Sets
@10
Day 4
1
Standing Calf Raise
1 Set
1 Set
@8
@9
2
Hack Squat
1 Set
1 Set
@8
@9
3
Lying Leg Curl
1 Set
@9
4
Leg Extension
1 Set
@9
5
Leg Raise (Captain's Chair)
2 Sets
@10
6
Wrist Curls
2 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
@8
@9
3
Lateral Raise (Cable)
1 Set
1 Set
@9
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
@8
@9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
@8
@9
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