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Kris’s upper/ lower program

by Kris K.
4.0
(1 rating)

Program Description

Kris’s Upper/Lower Program is a comprehensive 12-week training plan designed to build strength and muscle through a balanced approach. With 48 workout sessions, this program alternates between upper and lower body workouts, ensuring all major muscle groups are effectively targeted. Each session includes a variety of compound and isolation exercises, emphasizing progressive overload to maximize gains. Get ready to elevate your training and achieve your fitness goals with this structured and dynamic program!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 12, 2025 12:43
  • Last Edited
    Nov 29, 2025 11:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Upper Back
10.8%
Biceps
10.2%
Abs
9.1%
Quadriceps
8.5%
Glutes
8%
Hamstrings
7.4%
Front Delts
6.3%
Middle Delts
5.7%
Calves
5.7%
Lats
5.1%
Lower Back
5.1%
Chest
4.5%
Forearms
1.7%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 9
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Hammer Curl
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-6 reps
RPE 9
2
Chin-Up (Weighted)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Shrug (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise
2
8-12 reps
RPE 9
5
Cable Crunch
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
2 Sets
4-6 Reps
@9
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@9
3
Dip (Weighted)
2 Sets
4-6 Reps
@9
4
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 4
1
Front Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Deadlift (Barbell)
2 Sets
4-6 Reps
@9
3
Shrug (Barbell)
2 Sets
8-12 Reps
@9
4
Single Leg Calf Raise
2 Sets
8-12 Reps
@9
5
Cable Crunch
2 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@9
3
Shrug (Barbell)
2 Sets
8-12 Reps
@9
4
Standing Calf Raise
2 Sets
8-12 Reps
@9
5
Cable Crunch
2 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
4-6 Reps
@9
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
@9
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
5
Hammer Curl
2 Sets
8-12 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Kris K.Age 36, Man
16 days ago
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program for a busy dad