logo
BoostcampPNG

Modified PLP

by Coach Drew

Program Description

Transform your physique with the Upper Lower program, a comprehensive 4-week training plan designed for serious lifters. With six intense sessions each week, you'll target both upper and lower body muscle groups, maximizing hypertrophy and sculpting your ideal shape. Each workout lasts about 100 minutes, ensuring you get the most out of every rep. Suitable for intermediate to advanced athletes, this program requires access to a full gym, making it perfect for those ready to elevate their bodybuilding game. Get ready to push your limits and see significant gains!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 01, 2025 02:07
  • Last Edited
    Sep 01, 2025 06:47
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.2%
Quadriceps
10%
Upper Back
9.5%
Hamstrings
9.5%
Lats
9%
Biceps
8.8%
Chest
8.4%
Triceps
8.3%
Middle Delts
8.3%
Glutes
6.5%
Adductors
4.8%
Abs
2.3%
Lower Back
2%
Forearms
1.1%
Rear Delts
1%
Abductors
0.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-9 reps
RPE 8.5
2
Chest Fly (Machine)
3
10-18 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
2
6-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
5
Pull-Up (Assisted)
2
8-15 reps
RPE 9
6
Bicep Curl (Cable)
2
12-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-9 reps
RPE 8.5
2
Chest Fly (Machine)
3
10-18 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
2
6-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
5
Pull-Up (Assisted)
2
8-15 reps
RPE 9
6
Bicep Curl (Cable)
2
12-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-9 reps
RPE 8.5
2
Chest Fly (Machine)
3
10-18 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
2
6-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
5
Pull-Up (Assisted)
2
8-15 reps
RPE 9
6
Bicep Curl (Cable)
2
12-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-9 reps
RPE 8.5
2
Chest Fly (Machine)
3
10-18 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
2
6-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
5
Pull-Up (Assisted)
2
8-15 reps
RPE 9
6
Bicep Curl (Cable)
2
12-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
RPE 8.5
2
Single Arm Iso Row
3
8-14 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
4
Chest Press (Machine)
2
8-14 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
RPE 8.5
2
Single Arm Iso Row
3
8-14 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
4
Chest Press (Machine)
2
8-14 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
RPE 8.5
2
Single Arm Iso Row
3
8-14 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
4
Chest Press (Machine)
2
8-14 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-10 reps
RPE 8.5
2
Single Arm Iso Row
3
8-14 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
4
Chest Press (Machine)
2
8-14 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
10-14 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
2
10-14 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
10-14 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
2
10-14 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
10-14 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
2
10-14 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
10-14 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
2
10-14 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Extension
4
10-15 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Extension
4
10-15 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Extension
4
10-15 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-6 reps
RPE 9
2
Split Squat (Barbell)
3
6-10 reps
RPE 8.5
3
Leg Extension
4
10-15 reps
RPE 9
4
Hamstring Curl
2
8-14 reps
RPE 9
5
Hip Adductor (Machine)
3
10-14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-16 reps
RPE 9
2
Single Arm High Row (Cable)
3
10-18 reps
RPE 9
3
Push Up
1
12-20 reps
RPE 9
4
Ez Bar Row
3
8-14 reps
RPE 8.5
5
Bicep Curl (Cable)
2
8-14 reps
RPE 9
6
Front Raise
2
8-14 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-16 reps
RPE 9
2
Single Arm High Row (Cable)
3
10-18 reps
RPE 9
3
Push Up
1
12-20 reps
RPE 9
4
Ez Bar Row
3
8-14 reps
RPE 8.5
5
Bicep Curl (Cable)
2
8-14 reps
RPE 9
6
Front Raise
2
8-14 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-16 reps
RPE 9
2
Single Arm High Row (Cable)
3
10-18 reps
RPE 9
3
Push Up
1
12-20 reps
RPE 9
4
Ez Bar Row
3
8-14 reps
RPE 8.5
5
Bicep Curl (Cable)
2
8-14 reps
RPE 9
6
Front Raise
2
8-14 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-16 reps
RPE 9
2
Single Arm High Row (Cable)
3
10-18 reps
RPE 9
3
Push Up
1
12-20 reps
RPE 9
4
Ez Bar Row
3
8-14 reps
RPE 8.5
5
Bicep Curl (Cable)
2
8-14 reps
RPE 9
6
Front Raise
2
8-14 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-9 Reps
@8.5
2
Chest Fly (Machine)
3 Sets
10-18 Reps
@9
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-12 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
12-18 Reps
@9
5
Pull-Up (Assisted)
2 Sets
8-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
12-20 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
2-4 Reps
@9
2
Leg Press
4 Sets
8-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
4
Hamstring Curl
3 Sets
8-14 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-14 Reps
@9
Day 3
1
Barbell Row
2 Sets
6-10 Reps
@8.5
2
Single Arm Iso Row
3 Sets
8-14 Reps
@9
3
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@9
4
Chest Press (Machine)
2 Sets
8-14 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
10-14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-14 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Chest Press (Machine)
3 Sets
10-14 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
5
Chest Supported Row (Machine)
2 Sets
10-14 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
7
Bicep Curl (Dumbbell)
2 Sets
8-14 Reps
@9
Day 5
1
Squat (Low Bar)
3 Sets
3-6 Reps
@9
2
Split Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hamstring Curl
2 Sets
8-14 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-14 Reps
@9
Day 6
1
Lat Pulldown
2 Sets
10-16 Reps
@9
2
Single Arm High Row (Cable)
3 Sets
10-18 Reps
@9
3
Push Up
1 Set
12-20 Reps
@9
4
Ez Bar Row
3 Sets
8-14 Reps
@8.5
5
Bicep Curl (Cable)
2 Sets
8-14 Reps
@9
6
Front Raise
2 Sets
8-14 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9