Program Description
**Evidence-Based Upper Lower Bodybuilding Program** Transform your physique with this comprehensive 8-week program designed for all fitness levels. You'll engage in targeted upper and lower body workouts four days a week, focusing on hypertrophy through a mix of compound and isolation exercises. Each session lasts approximately 80 minutes, ensuring you maximize your time in the gym while effectively building strength and muscle. With a full gym required, this program is perfect for those ready to push their limits and see real results. Join now and take your bodybuilding journey to the next level!
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedNov 16, 2025 09:49
- Last EditedNov 16, 2025 10:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Biceps
9.6%
Front Delts
9.3%
Hamstrings
8.9%
Upper Back
8.8%
Middle Delts
8.6%
Quadriceps
7.1%
Chest
6.5%
Lats
6.2%
Calves
5.7%
Abs
5.5%
Glutes
5.4%
Lower Back
3.5%
Rear Delts
2.3%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
5-9 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (Dumbbell)
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Lying Leg Curl
3
5-9 reps
-
3
Leg Extension
2
8-12 reps
-
4
Good Morning
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5-9 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Row (Cable)
2
5-9 reps
-
4
Chest Fly (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
5-9 reps
-
6
Single Arm Tricep Extension (Cable)
3
5-9 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-9 reps
-
2
Unilateral Leg Extension
3
5-9 reps
-
3
Single-Leg Leg Curl
2
8-12 reps
-
4
Single Leg Press
2
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Seated Shoulder Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Stiff Leg Deadlift3 Sets
5-9 Reps
-
2
Unilateral Leg Extension3 Sets
5-9 Reps
-
3
Single-Leg Leg Curl2 Sets
8-12 Reps
-
4
Single Leg Press2 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
8-12 Reps
-
6
Decline Sit Up (Bodyweight)3 Sets
AMRAP
-
Day 3
1
Wide Grip Pull-Up2 Sets
5-9 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
3
Seated Row (Cable)2 Sets
5-9 Reps
-
4
Chest Fly (Dumbbell)2 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
5-9 Reps
-
6
Single Arm Tricep Extension (Cable)3 Sets
5-9 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Bench Press (Barbell)2 Sets
5-9 Reps
-
2
Seated Row (Machine)2 Sets
5-9 Reps
-
3
Seated Shoulder Press (Dumbbell)2 Sets
5-9 Reps
-
4
Single Arm Rear Delt Fly (Cable)2 Sets
8-12 Reps
-
5
Upright Row (Cable)3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
7
Seated Overhead Extension (EZ Bar)3 Sets
8-12 Reps
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Day 1
1
Incline Bench Press (Barbell)2 Sets
5-9 Reps
-
2
Lat Pulldown (Neutral Grip)2 Sets
5-9 Reps
-
3
Dip (Bodyweight)2 Sets
AMRAP
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4
Seated Wide-Grip Row (Cable)2 Sets
5-9 Reps
-
5
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
7
Preacher Curl (Dumbbell)3 Sets
5-9 Reps
-
Day 2
1
Hack Squat3 Sets
5-9 Reps
-
2
Lying Leg Curl3 Sets
5-9 Reps
-
3
Leg Extension2 Sets
8-12 Reps
-
4
Good Morning2 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
8-12 Reps
-
6
Decline Sit Up (Bodyweight)3 Sets
AMRAP
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