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Upper lower workout

by Umrotul Y.

Program Description

Yayayay

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2026 04:20
  • Last Edited
    Feb 21, 2026 04:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
11.9%
Glutes
9.9%
Triceps
8.8%
Upper Back
8.8%
Abs
8.5%
Front Delts
7.8%
Chest
6.8%
Lats
6.8%
Biceps
5.4%
Calves
2.7%
Adductors
2.4%
Middle Delts
2%
Lower Back
2%
Rear Delts
1%
Forearms
1%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
4
6-8 reps
70%
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
70%
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
70%
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
70%
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Cable Crunch
3
15 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Cable Crunch
3
15 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Cable Crunch
3
15 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Cable Crunch
3
15 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
70%
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 3
1
Bent Over Row (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Cable Crunch
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-