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Upper Lower block B

by Ahmad E.
1 athletes joined

Program Description

This is a high intensity program for intermediate and advanced natural lifters for maximum muscle building

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 16, 2024 01:25
  • Last Edited
    Jun 18, 2025 10:20

Summary

Unlock your strength with the Upper Lower Block B program, a dynamic 6-week training plan designed for serious lifters. With five days of focused workouts each week, you'll alternate between upper and lower body sessions, utilizing a mix of machines and free weights to maximize muscle engagement. Expect to build muscle and enhance your performance through targeted exercises like the Chest Press, Hack Squat, and Romanian Deadlift. This comprehensive program is perfect for anyone looking to elevate their training and achieve impressive results. Get ready to push your limits!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown (Close Grip)
3
15 reps
-
5
Arnold Press
2
12 reps
-
6
Seated Biceps Curl
2
12 reps
-
7
One Arm Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
17 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Shrug (Barbell)
2
8 reps
-
7
Abs Crunch (Machine)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
3
-
3
Chest Fly (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
8
Chest Supported Dumbells Lateral Raise
3
15 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Preacher Curl (Barbell)
2
8 reps
-
3
Seated Biceps Curl
2
21 reps
-
4
Arnold Press
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
30 reps
-
7
Rear Delt Fly (Machine)
2
30 reps
-
8
Katana Extension
2
12 reps
-
9
Smith Shrug
2
8 reps
-
10
Wrist Curls
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
T-Bar Row
3
15 reps
-
3
Chest Fly (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Chest Supported Dumbells Lateral Raise
2
15 reps
-
9
Rear Delt Fly (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Incline Chest Press (Machine)
3 Sets
15 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
5
Arnold Press
2 Sets
12 Reps
-
6
Seated Biceps Curl
2 Sets
12 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
Day 2
1
Hack Squat
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
4 Sets
17 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
2 Sets
15 Reps
-
6
Shrug (Barbell)
2 Sets
8 Reps
-
7
Abs Crunch (Machine)
2 Sets
12 Reps
-
8
Wrist Curls
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
7
Preacher Curl (Barbell)
2 Sets
12 Reps
-
8
Chest Supported Dumbells Lateral Raise
3 Sets
15 Reps
-
9
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Preacher Curl (Barbell)
2 Sets
8 Reps
-
3
Seated Biceps Curl
2 Sets
21 Reps
-
4
Arnold Press
2 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
30 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
30 Reps
-
8
Katana Extension
2 Sets
12 Reps
-
9
Smith Shrug
2 Sets
8 Reps
-
10
Wrist Curls
2 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
T-Bar Row
3 Sets
15 Reps
-
3
Chest Fly (Cable)
3 Sets
20 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
15 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
6
Hammer Curl
2 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
8
Chest Supported Dumbells Lateral Raise
2 Sets
15 Reps
-
9
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-