Program Description
Build or maintain strength and muscle size while progressing cardio
Program Overview
- LevelNovice
- GoalBodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMar 17, 2025 01:58
- Last EditedJun 18, 2025 11:34
Summary
Transform your training with the "Upper Lower Upper" program, a dynamic 4-week journey designed for those looking to build strength and muscle efficiently. With five workouts each week, you'll alternate between upper and lower body sessions, focusing on compound lifts like the bench press and squats, while also incorporating targeted exercises for arms and back. This program is perfect for gym-goers ready to push their limits and achieve noticeable results. Get ready to elevate your fitness game and embrace the challenge!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
1
15 mins
1 mins
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Platz Squat
1
10 reps
RPE 8.5
3
Deadlift (Barbell)
2
1 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Front Raise
3
8-15 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
2
6-10 reps
RPE 9
3
Dip (Weighted)
1
-
4
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
3-8 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Step-Up (Weighted)
1
4-8 reps
RPE 8
5
Lateral Raise (Cable)
3
5-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 9
7B
Lying Leg Raise
3
10 reps
RPE 9
8
Cardio
1
1
15 mins
10 mins
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-3 reps
4-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
1
8 reps
20 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
2
3 reps
8 reps
RPE 9
RPE 9
7
Tricep Extension (Cable)
3
4-8 reps
RPE 8.5
8
Wrist Curls
5
8-12 reps
RPE 8
9
Run
1
5
5 mins
2 mins
RPE 7.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
1-3 Reps
4-8 Reps
@9
@9
2
Incline Bench Press (Barbell)2 Sets
8 Reps
@7.5
3
Pull-Up (Bodyweight)3 Sets
8-15 Reps
@8
4
Seated Row (Cable)2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)1 Set
1 Set
8 Reps
20 Reps
@8
@8
6
Bicep Curl (Dumbbell)1 Set
2 Sets
3 Reps
8 Reps
@9
@9
7
Tricep Extension (Cable)3 Sets
4-8 Reps
@8.5
8
Wrist Curls5 Sets
8-12 Reps
@8
9
Run1 Set
1 Set
15 mins
1 mins
@8
@9
Day 2
1
Squat (Barbell)2 Sets
2 Reps
@8
2
Platz Squat1 Set
10 Reps
@8.5
3
Deadlift (Barbell)2 Sets
1 Reps
@8
4
Romanian Deadlift (Barbell)1 Set
10 Reps
@8.5
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@9
6
Front Raise3 Sets
8-15 Reps
@8
7A
Cable Crunch3 Sets
10 Reps
@9
7B
Lying Leg Raise3 Sets
10 Reps
@9
8
Cardio1 Set
10 mins
@9
Day 3
1
Pull-Up (Weighted)1 Set
-
2
Seated Row (Cable)2 Sets
6-10 Reps
@9
3
Dip (Weighted)1 Set
-
4
Bench Press (Barbell)1 Set
2 Sets
1-3 Reps
4-8 Reps
@9
@9
5
Shrug (Dumbbell)1 Set
1 Set
8 Reps
20 Reps
@8
@8
6
Bicep Curl (Dumbbell)1 Set
2 Sets
3 Reps
8 Reps
@9
@9
7
Tricep Extension (Cable)3 Sets
4-8 Reps
@8.5
8
Wrist Curls5 Sets
8-12 Reps
@8
9
Run1 Set
30 mins
@7.5
Day 4
1
Pistol Squat1 Set
3-8 Reps
@8
2
Leg Curl3 Sets
8 Reps
@8.5
3
Leg Extension3 Sets
8 Reps
@8.5
4
Step-Up (Weighted)1 Set
4-8 Reps
@8
5
Lateral Raise (Cable)3 Sets
5-15 Reps
@9
6
Rear Delt Fly (Cable)3 Sets
10 Reps
@8
7A
Cable Crunch3 Sets
10 Reps
@9
7B
Lying Leg Raise3 Sets
10 Reps
@9
8
Cardio1 Set
1 Set
15 mins
10 mins
@8
@8
Day 5
1
Bench Press (Barbell)1 Set
2 Sets
1-3 Reps
4-8 Reps
@9
@9
2
Incline Bench Press (Barbell)2 Sets
8 Reps
@7.5
3
Pull-Up (Bodyweight)3 Sets
8-15 Reps
@8
4
Seated Row (Cable)2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)1 Set
1 Set
8 Reps
20 Reps
@8
@8
6
Bicep Curl (Dumbbell)1 Set
2 Sets
3 Reps
8 Reps
@9
@9
7
Tricep Extension (Cable)3 Sets
4-8 Reps
@8.5
8
Wrist Curls5 Sets
8-12 Reps
@8
9
Run1 Set
5 Sets
5 mins
2 mins
@7.5
@9