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Gentleman upper lower full body split

by J J.
14 athletes joined

Program Description

3 days a week for people who don’t have the time in the gym

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 16, 2024 07:09
  • Last Edited
    Jun 18, 2025 11:08

Summary

Elevate your training with the Gentleman Upper Lower Full Body Split, an 8-week program designed for serious lifters looking to build strength and muscle. With three focused sessions per week, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Romanian Deadlift, and Goblet Squat, ensuring balanced development across all major muscle groups. This program not only emphasizes strength but also incorporates cardio to enhance your endurance. Get ready to transform your physique and achieve your fitness goals with a structured approach tailored for maximum results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Goblet Squat
3
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
-
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
-
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Swim
1 Set
-