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BuiltWithScience Upper Lower Workout Routine

by Vid
27 athletes joined

Program Description

Workout routine by Jeremy Ethier of BuiltWithScience. I just swapped some of the exercises to fit my personal likings.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2024 07:36
  • Last Edited
    Jun 18, 2025 09:32

Summary

Transform your training with the BuiltWithScience Upper Lower Workout Routine! This 4-day program is designed to maximize your strength and muscle gains over just one week. Each session focuses on targeted exercises, including dumbbell bench presses, squats, and cable curls, ensuring a balanced approach to upper and lower body development. With progressive overload principles, you'll be encouraged to increase weights and reps weekly, pushing your limits and achieving real results. Perfect for those with a garage gym setup, this routine is your path to a stronger, more defined physique.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2A
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Leg Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hyperextension
3
10-15 reps
RPE 8
4
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Pec Deck (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2A
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
2B
Leg Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
3
Hyperextension
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Reverse Lunge (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
4
Standing Calf Raise
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10