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Upper lower

by David Lee
3 athletes joined

Program Description

Gain strength and tone

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2024 10:14
  • Last Edited
    Jun 18, 2025 08:14

Summary

Elevate your strength training with the Upper Lower program, a comprehensive 12-week plan designed for those ready to build muscle and enhance overall fitness. Comprising three focused sessions per week, you'll alternate between upper and lower body workouts, utilizing a mix of machines, dumbbells, and bodyweight exercises. Each session targets key muscle groups with precision, ensuring balanced development and maximum results. Get ready to push your limits and transform your physique!
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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)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
3 Sets
12 Reps
@8
2
Leg Press
3 Sets
7 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@8
4
Hanging Leg Raise
4 Sets
12 Reps
@9
5
Standing Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@9.5
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@9
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
@9
5
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
6
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
@8