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BoostcampPNG

Feli-Peter Upper Lower Split

by Peter
1 athletes joined

Program Description

To go to the gym with my wife

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2026 08:44
  • Last Edited
    Jan 25, 2026 08:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.2%
Hamstrings
13.5%
Quadriceps
11.5%
Triceps
8.6%
Upper Back
8.6%
Front Delts
6%
Biceps
6%
Lats
5.2%
Abs
4.9%
Middle Delts
4.3%
Adductors
3.4%
Lower Back
3.4%
Chest
3.4%
Rear Delts
3.4%
Forearms
1.7%
Abductors
0.9%
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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
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
-
-
2
Hip Thrust (Barbell)
1
2
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
8 reps
-
-
4
Leg Press
1
2
6 reps
8 reps
-
-
5
Leg Extension
1
2
8 reps
12 reps
-
-
6
Glute Kickback (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
8 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
-
-
2
Walking Lunge (Dumbbell)
2
24 reps
-
3
Hamstring Curl
1
2
8 reps
12 reps
-
-
4
Goblet Squat
1
2
8 reps
12 reps
-
-
5
Glute Bridge Hold
3
60 reps
-
6
Hip Adductor (Machine)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Pull-Up (Assisted)
1
2
8 reps
12 reps
-
-
3
T-Bar Row
1
2
8 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
2
8 reps
12 reps
-
-
5
Face Pull
1
2
8 reps
12 reps
-
-
6
Rear Delt Fly (Cable)
1
2
8 reps
12 reps
-
-
7
Bicep Curl (EZ Bar)
1
2
8 reps
12 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
6
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
24 Reps
24 Reps
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
4
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
5
Glute Bridge Hold
1 Set
1 Set
1 Set
60 Reps
60 Reps
60 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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5
Face Pull
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
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