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U/L 2x

by marcos S.

Program Description

increase strength and gains

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2025 06:59
  • Last Edited
    Aug 03, 2025 03:21

Summary

Introducing U/L 2x, an 8-week program designed to maximize your strength and muscle gains with a balanced upper/lower split. Train five days a week, focusing on targeted muscle groups to enhance your performance and physique. Each workout incorporates a variety of machines and free weights, ensuring a comprehensive approach to building strength and endurance. Get ready to push your limits and achieve your fitness goals with this structured and effective training regimen!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Glutes
10.5%
Triceps
9.1%
Biceps
8.4%
Hamstrings
8%
Lats
6.8%
Middle Delts
6.8%
Quadriceps
6.6%
Front Delts
6.4%
Chest
5.5%
Rear Delts
5.5%
Adductors
5%
Lower Back
2.7%
Calves
2.3%
Abductors
2.3%
Abs
1.8%
Forearms
1.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Week 1
1 / 8 Weeks
Day 3
No exercises added to this day
Day 2
1
Hack Squat
2 Sets
-
2
Leg Extension
1 Set
-
3
Straight Leg Calf Raise
2 Sets
-
4
Hamstring Curl
1 Set
-
5
Seated Hamstring Curl
1 Set
-
6
Hip Adductor (Machine)
2 Sets
-
7
Hip Thrust (Machine)
2 Sets
-
8
Reverse Pec Deck
2 Sets
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
-
2
Dip (Assisted)
2 Sets
-
3
JM Press
1 Set
-
4
Seated Shoulder Press (Dumbbell)
1 Set
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-
6
Pull-Up (Assisted)
1 Set
-
7
Chest Supported Row (Machine)
2 Sets
-
8
Preacher Curl (EZ Bar)
2 Sets
-
9
Lateral Raise (Dumbbell)
2 Sets
-
Day 4
1
Lat Pulldown
1 Set
-
2
Shrug (Dumbbell)
1 Set
-
3
High Row
2 Sets
-
4
Chest Supported Row (Machine)
1 Set
-
5
Preacher Curl (EZ Bar)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
Bench Press (Dumbbell)
1 Set
-
8
Seated Shoulder Press (Dumbbell)
1 Set
-
9
Lateral Raise (Dumbbell)
2 Sets
-
Day 5
1
Hip Thrust (Machine)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
-
3
Sumo Deadlift (Dumbbell)
1 Set
-
4
Hip Adductor (Machine)
2 Sets
-
5
Hack Squat
1 Set
-
6
Leg Extension
1 Set
-
7
Hamstring Curl
1 Set
-
8
Reverse Pec Deck
2 Sets
-