logo
BoostcampPNG

Upper/ Lower Split

by Gabriel M.

Program Description

Simple and good workout plan for novice

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 24, 2024 08:57
  • Last Edited
    Jun 18, 2025 10:58

Summary

The Upper/Lower Split program is a comprehensive 6-week training plan designed for those looking to build strength and muscle effectively. With four workouts per week, you'll alternate between upper and lower body sessions, ensuring balanced development and optimal recovery. Each workout incorporates a variety of exercises targeting major muscle groups, utilizing machines and free weights to maximize your gains. Get ready to push your limits and achieve your fitness goals with this structured and dynamic approach!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Week 1
1 / 6 Weeks
Day 4
1
Hack Squat
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Hyperextension
3 Sets
12 Reps
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
-
Day 3
1
Bench Press (Smith Machine)
3 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Upright Row (Barbell)
3 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
Day 2
1
Hack Squat
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Hyperextension
3 Sets
12 Reps
-