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Morgan's Upper Lower

by Morgan M.

Program Description

Build Muscle

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 29, 2025 07:24
  • Last Edited
    Dec 29, 2025 08:31
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.4%
Glutes
10.4%
Triceps
8.4%
Quadriceps
8.4%
Abs
8.1%
Front Delts
7.8%
Biceps
7.8%
Chest
7.3%
Upper Back
7%
Lats
6.3%
Rear Delts
4.2%
Lower Back
4.2%
Middle Delts
3.1%
Forearms
2.6%
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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
Bench Press (Barbell)
5
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3
Chest Fly (Cable)
4
10-20 reps
-
4
1 Arm Lat Pull In
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
5
8-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3
Chest Fly (Cable)
4
10-20 reps
-
4
1 Arm Lat Pull In
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
5
8-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3
Chest Fly (Cable)
4
10-20 reps
-
4
1 Arm Lat Pull In
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
5
8-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3
Chest Fly (Cable)
4
10-20 reps
-
4
1 Arm Lat Pull In
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
5
8-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3
Chest Fly (Cable)
4
10-20 reps
-
4
1 Arm Lat Pull In
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
5
8-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
6-10 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3
Chest Fly (Cable)
4
10-20 reps
-
4
1 Arm Lat Pull In
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
5
8-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7-8
2
Hack Squat
5
8-15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Horse Ass Glute Push
3
10-20 reps
RPE 10
5
Knee Raise (Captain's Chair)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7-8
2
Hack Squat
5
8-15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Horse Ass Glute Push
3
10-20 reps
RPE 10
5
Knee Raise (Captain's Chair)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7-8
2
Hack Squat
5
8-15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Horse Ass Glute Push
3
10-20 reps
RPE 10
5
Knee Raise (Captain's Chair)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7-8
2
Hack Squat
5
8-15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Horse Ass Glute Push
3
10-20 reps
RPE 10
5
Knee Raise (Captain's Chair)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7-8
2
Hack Squat
5
8-15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Horse Ass Glute Push
3
10-20 reps
RPE 10
5
Knee Raise (Captain's Chair)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7-8
2
Hack Squat
5
8-15 reps
-
3
Glute-Ham Raise
5
AMRAP
-
4
Horse Ass Glute Push
3
10-20 reps
RPE 10
5
Knee Raise (Captain's Chair)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
6-10 reps
RPE 8
2
Dumbbell Row
5
6-15 reps
RPE 9-10
3
Behind The Back Lateral Raise (Cable)
3
10-20 reps
-
4
Lat Prayer
2
10-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
-
6
Preacher Curl (EZ Bar)
4
1
6-15 reps
6-15 reps
-
RPE 10
7
Rear Delt Fly (Cable)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
RPE 8
2
Dumbbell Row
5
6-15 reps
RPE 9-10
3
Behind The Back Lateral Raise (Cable)
3
10-20 reps
-
4
Lat Prayer
2
10-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
-
6
Preacher Curl (EZ Bar)
4
1
6-15 reps
6-15 reps
-
RPE 10
7
Rear Delt Fly (Cable)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6-10 reps
RPE 8
2
Dumbbell Row
5
6-15 reps
RPE 9-10
3
Behind The Back Lateral Raise (Cable)
3
10-20 reps
-
4
Lat Prayer
2
10-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
-
6
Preacher Curl (EZ Bar)
4
1
6-15 reps
6-15 reps
-
RPE 10
7
Rear Delt Fly (Cable)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
6-10 reps
RPE 8
2
Dumbbell Row
5
6-15 reps
RPE 9-10
3
Behind The Back Lateral Raise (Cable)
3
10-20 reps
-
4
Lat Prayer
2
10-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
-
6
Preacher Curl (EZ Bar)
4
1
6-15 reps
6-15 reps
-
RPE 10
7
Rear Delt Fly (Cable)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-10 reps
RPE 8
2
Dumbbell Row
5
6-15 reps
RPE 9-10
3
Behind The Back Lateral Raise (Cable)
3
10-20 reps
-
4
Lat Prayer
2
10-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
-
6
Preacher Curl (EZ Bar)
4
1
6-15 reps
6-15 reps
-
RPE 10
7
Rear Delt Fly (Cable)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6-10 reps
RPE 8
2
Dumbbell Row
5
6-15 reps
RPE 9-10
3
Behind The Back Lateral Raise (Cable)
3
10-20 reps
-
4
Lat Prayer
2
10-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
-
6
Preacher Curl (EZ Bar)
4
1
6-15 reps
6-15 reps
-
RPE 10
7
Rear Delt Fly (Cable)
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 7-8
2
Leg Curl
4
1
8-15 reps
8-15 reps
-
RPE 10
3
Leg Extension
2
1
8-15 reps
8-15 reps
-
RPE 10
4
Glute-Ham Raise
3
AMRAP
-
5
Hip Thrust (Machine)
3
8-15 reps
RPE 9-10
6
Cable Crunch
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 7-8
2
Leg Curl
4
1
8-15 reps
8-15 reps
-
RPE 10
3
Leg Extension
2
1
8-15 reps
8-15 reps
-
RPE 10
4
Glute-Ham Raise
3
AMRAP
-
5
Hip Thrust (Machine)
3
8-15 reps
RPE 9-10
6
Cable Crunch
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 7-8
2
Leg Curl
4
1
8-15 reps
8-15 reps
-
RPE 10
3
Leg Extension
2
1
8-15 reps
8-15 reps
-
RPE 10
4
Glute-Ham Raise
3
AMRAP
-
5
Hip Thrust (Machine)
3
8-15 reps
RPE 9-10
6
Cable Crunch
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 7-8
2
Leg Curl
4
1
8-15 reps
8-15 reps
-
RPE 10
3
Leg Extension
2
1
8-15 reps
8-15 reps
-
RPE 10
4
Glute-Ham Raise
3
AMRAP
-
5
Hip Thrust (Machine)
3
8-15 reps
RPE 9-10
6
Cable Crunch
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 7-8
2
Leg Curl
4
1
8-15 reps
8-15 reps
-
RPE 10
3
Leg Extension
2
1
8-15 reps
8-15 reps
-
RPE 10
4
Glute-Ham Raise
3
AMRAP
-
5
Hip Thrust (Machine)
3
8-15 reps
RPE 9-10
6
Cable Crunch
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 7-8
2
Leg Curl
4
1
8-15 reps
8-15 reps
-
RPE 10
3
Leg Extension
2
1
8-15 reps
8-15 reps
-
RPE 10
4
Glute-Ham Raise
3
AMRAP
-
5
Hip Thrust (Machine)
3
8-15 reps
RPE 9-10
6
Cable Crunch
5
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
5 Sets
AMRAP
-
3
Chest Fly (Cable)
4 Sets
10-20 Reps
-
4
1 Arm Lat Pull In
2 Sets
8-15 Reps
-
5
Hammer Curl (Dumbbell)
5 Sets
8-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
@7-8
2
Hack Squat
5 Sets
8-15 Reps
-
3
Glute-Ham Raise
5 Sets
AMRAP
-
4
Horse Ass Glute Push
3 Sets
10-20 Reps
@10
5
Knee Raise (Captain's Chair)
5 Sets
AMRAP
-
Day 3
1
Bench Press (Wide Grip)
5 Sets
6-10 Reps
@8
2
Dumbbell Row
5 Sets
6-15 Reps
@9-10
3
Behind The Back Lateral Raise (Cable)
3 Sets
10-20 Reps
-
4
Lat Prayer
2 Sets
10-20 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10-20 Reps
-
6
Preacher Curl (EZ Bar)
4 Sets
1 Set
6-15 Reps
6-15 Reps
-
@10
7
Rear Delt Fly (Cable)
5 Sets
10-20 Reps
-
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@7-8
2
Leg Curl
4 Sets
1 Set
8-15 Reps
8-15 Reps
-
@10
3
Leg Extension
2 Sets
1 Set
8-15 Reps
8-15 Reps
-
@10
4
Glute-Ham Raise
3 Sets
AMRAP
-
5
Hip Thrust (Machine)
3 Sets
8-15 Reps
@9-10
6
Cable Crunch
5 Sets
10-20 Reps
-