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Upper Lower

by Basel

Program Description

The Upper Lower program is a focused 1-week training plan designed for intermediate lifters looking to build muscle and strength through a balanced upper and lower body split. Comprising two workout days, this program utilizes a full gym setup to target major muscle groups with a variety of machines and free weights. Each session includes a mix of compound and isolation exercises, ensuring comprehensive development while maximizing your time in the gym. Get ready to challenge your limits and see results with this efficient and effective bodybuilding routine!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2026 11:20
  • Last Edited
    Jan 19, 2026 11:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Upper Back
10.9%
Front Delts
9.1%
Lats
9.1%
Biceps
8.2%
Chest
7.3%
Hamstrings
6.4%
Middle Delts
5.5%
Quadriceps
5.5%
Glutes
5.5%
Lower Back
5.5%
Abs
5.5%
Calves
5.5%
Rear Delts
1.8%
Forearms
1.8%
Adductors
1.8%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-7 reps
RPE 10
2
Pec Deck (Machine)
2
4-7 reps
RPE 10
3
Lateral Raise (Cable)
2
4-7 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
4-7 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
4-7 reps
RPE 10
7
JM Press (Smith Machine)
1
4-7 reps
RPE 10
8
T-Bar Row
2
4-7 reps
RPE 10
9
Shrug (Dumbbell)
1
4-7 reps
RPE 10
10
Wide Grip Lat Pulldown
2
4-7 reps
RPE 10
11
Seated Row (Machine)
1
4-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-7 reps
RPE 10
2
Hack Squat
1
4-7 reps
RPE 10
3
Seated Hamstring Curl
1
4-7 reps
RPE 10
4
Hyperextension
2
4-7 reps
RPE 10
5
Hip Adductor (Machine)
1
4-7 reps
RPE 10
6
Hip Thrust (Machine)
1
4-7 reps
RPE 10
7
Standing Calf Raise
3
4-7 reps
RPE 10
8
Abs Crunch (Machine)
2
4-7 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
4-7 Reps
@10
2
Pec Deck (Machine)
2 Sets
4-7 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-7 Reps
@10
4
Shoulder Press (Plate Loaded)
1 Set
4-7 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
4-7 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
4-7 Reps
@10
7
JM Press (Smith Machine)
1 Set
4-7 Reps
@10
8
T-Bar Row
2 Sets
4-7 Reps
@10
9
Shrug (Dumbbell)
1 Set
4-7 Reps
@10
10
Wide Grip Lat Pulldown
2 Sets
4-7 Reps
@10
11
Seated Row (Machine)
1 Set
4-7 Reps
@10
Day 2
1
Leg Extension
2 Sets
4-7 Reps
@10
2
Hack Squat
1 Set
4-7 Reps
@10
3
Seated Hamstring Curl
1 Set
4-7 Reps
@10
4
Hyperextension
2 Sets
4-7 Reps
@10
5
Hip Adductor (Machine)
1 Set
4-7 Reps
@10
6
Hip Thrust (Machine)
1 Set
4-7 Reps
@10
7
Standing Calf Raise
3 Sets
4-7 Reps
@10
8
Abs Crunch (Machine)
2 Sets
4-7 Reps
@10