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BoostcampPNG

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

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
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