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upper lower ethanwetzel

by Manuel Fernandez Hernandez

Program Description

progresar waaaaaaaa

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 21, 2025 03:54
  • Last Edited
    Jul 23, 2025 09:52

Summary

Transform your physique with the Upper Lower Ethan Wetzel program, a comprehensive 12-week journey designed for dedicated lifters. This 7-day-a-week regimen alternates between upper and lower body workouts, ensuring balanced muscle development and recovery. Each session is packed with targeted exercises using a full gym setup, focusing on strength, hypertrophy, and endurance. Get ready to push your limits and achieve impressive results as you build strength and sculpt your body!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Biceps
15.2%
Middle Delts
15.2%
Front Delts
12.2%
Hamstrings
12.2%
Quadriceps
10.2%
Chest
5.1%
Glutes
5.1%
Forearms
3%
Adductors
2.5%
Rear Delts
2%
Lower Back
1%
Abs
1%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
8 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Tricep Extension (Cable)
2
8 reps
-
4
Hammer Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Upper Back Row
2
8 reps
-
7
Frontal Pull
2
8 reps
-
8
Tricep Press (Dips)
1
8 reps
-
9
Shoulder Press (Machine)
2
8 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Squat Pattern
2
8 reps
-
5
Hinge
1
8 reps
-
6
Hip Adductor (Machine)
1
8 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Press
2
6 reps
-
2
Incline Bench Press (Smith Machine)
1
8 reps
-
3
Upper Back Row
2
8 reps
-
4
Frontal Pull
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Tricep Press (Dips)
1
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Hammer Curl (Dumbbell)
1
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Squat Pattern
1
8 reps
-
4
Hinge
1
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Flat Press
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
-
3
Tricep Extension (Cable)
2 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
8 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
6
Upper Back Row
2 Sets
8 Reps
-
7
Frontal Pull
2 Sets
8 Reps
-
8
Tricep Press (Dips)
1 Set
8 Reps
-
9
Shoulder Press (Machine)
2 Sets
8 Reps
-
Day 2
1
Lateral Raise (Cable)
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Seated Hamstring Curl
2 Sets
8 Reps
-
4
Squat Pattern
2 Sets
8 Reps
-
5
Hinge
1 Set
8 Reps
-
6
Hip Adductor (Machine)
1 Set
8 Reps
-
Day 3
No exercises added to this day
Day 4
1
Flat Press
2 Sets
6 Reps
-
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
-
3
Upper Back Row
2 Sets
8 Reps
-
4
Frontal Pull
2 Sets
8 Reps
-
5
Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Tricep Press (Dips)
1 Set
8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8 Reps
-
8
Hammer Curl (Dumbbell)
1 Set
8 Reps
-
9
Preacher Curl (Barbell)
2 Sets
8 Reps
-
Day 5
1
Leg Extension
2 Sets
8 Reps
-
2
Seated Hamstring Curl
2 Sets
8 Reps
-
3
Squat Pattern
1 Set
8 Reps
-
4
Hinge
1 Set
8 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8 Reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day