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My Upper Lower Split

by Mark M.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2025 11:08
  • Last Edited
    Nov 08, 2025 11:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Hamstrings
9.2%
Front Delts
8.7%
Quadriceps
8.7%
Abs
8.7%
Chest
6.5%
Lats
6.5%
Biceps
6.5%
Glutes
6%
Rear Delts
5.4%
Adductors
5.4%
Upper Back
4.3%
Middle Delts
4.3%
Calves
4.3%
Forearms
2.2%
Lower Back
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Seal Row
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Straight Arm Pulldown
2
6-10 reps
RPE 9
5
Behind The Back Lateral Raise (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Good Morning
1
6-8 reps
RPE 9
3
Leg Extension
1
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Powell Raise
2
6-10 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 9
3
Seated Hamstring Curl
1
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Copenhagen Plank
2
6-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Seal Row
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Straight Arm Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Good Morning
1 Set
6-8 Reps
@9
3
Leg Extension
1 Set
6-8 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Copenhagen Plank
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Decline Sit Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Pec Fly (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Powell Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Overhead Extension (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-8 Reps
@9
3
Seated Hamstring Curl
1 Set
6-8 Reps
@9
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Copenhagen Plank
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Decline Sit Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9