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UPPER / LOWER (5 Days)

by Sam
1 athletes joined

Program Description

This program is not for beginners, at least 2-3 years of lifting experience, this is designed to build a wider/thicker frame and build muscle on top of it, this program is designed to train every muscle part as much as possible while recovering smartly, you also hit cardio on your rest days so that you burn fat and not exceed calories. If your overall goal is to get bigger while being shredded then follow this program. UPPER A (BACK FOCUS) LOWER B (QUADS FOCUS) REST (CARDIO) UPPER B ( CHEST + BACK FOCUS) LOWER B (HAMSTRINGS FOCUS) UPPER C ( ARM FOCUS)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 08, 2025 12:38
  • Last Edited
    Feb 20, 2026 11:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.4%
Biceps
15%
Lats
14.9%
Front Delts
10.1%
Triceps
9.8%
Chest
9.1%
Middle Delts
7.2%
Rear Delts
6.2%
Forearms
4%
Hamstrings
1.3%
Abs
1.2%
Quadriceps
0.8%
Glutes
0.8%
Adductors
0.4%
Calves
0.4%
Cardio
0.2%
Lower Back
0.1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9.5
RPE 10
3
Single Arm Iso Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Preacher Curl (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 10
7
Preacher Curl (Machine)
2
6 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
10-12 reps
RPE 10
6
Cable Crunch
2
10-12 reps
RPE 10
7
Hanging Knee Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Preacher Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Squat (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Calf Raise
2
10-12 reps
RPE 10
5
Cable Crunch
2
10-12 reps
RPE 10
6
Hanging Knee Raise
1
1
10-12 reps
10-12 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Treadmill
1 Set
50 mins
-
Day 7
1
Stair Climber
1 Set
60 mins
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8.5
@9
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
3
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
4
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Calf Raise
2 Sets
10-12 Reps
@10
6
Cable Crunch
2 Sets
10-12 Reps
@10
7
Hanging Knee Raise
2 Sets
10-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Leg Curl
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
3
Squat (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Seated Calf Raise
2 Sets
10-12 Reps
@10
5
Cable Crunch
2 Sets
10-12 Reps
@10
6
Hanging Knee Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@9
Day 6
1
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
7
Reverse Pec Deck
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9.5
@10
3
Single Arm Iso Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@9
5
Lateral Raise (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
2
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Preacher Curl (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10