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Hybrid Upper Lower Split with Arm Emphasis
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27 athletes joined
5.0
(1 rating)
Program Description
Balanced volume between days with emphasis on arm growth. Movements repeat between weeks. Consider each exercise a slot for most any similar exercise giving some consideration. Squats are intended for a quad emphasis leg movement, so feel free to swap in something like front squats or hack deadlifts for variety. RDLs are my favorite hip hinge movement, but feel free to swap in something like deadlifts or Zercher deadlifts for variety here. Movements specified for cable are often either because I prefer cable for that movement (such as lateral raises), or occasionally because it’s the best piece of equipment I have for that movement, but feel free to use your preferred piece of equipment. My legs are growing as fast or faster than most other body parts for me, so I have some lower volume for them in this program. My arms are severely lagging, so there is an obvious huge emphasis on arm volume. I find they recover quickly, too. With the front/back split structured how it is here you hit arms heavy and often. Traps are also emphasized in this program, but I offer some instruction on how to change this if you prefer. All sets are always to failure. If you can do more reps than is in the rep range just go till failure, and use your judgement on whether to increase weight for the next set or keep it the same for the rest of that day. I choose a weight I can perform 8-12 reps of, if I can get 12 reps I keep the weight the same for the next set, if not I go down in weight by about 10% or whatever makes sense with the weights I’m using. And, then next time I do that exercise I go up in weight 10 pounds for two arm movements and 5 pounds for 1 arm movements. Supersets are for time efficiency with antagonistic movements. I don’t superset in lifts for leg movements because they’re exhausting, so to save time on these and to mentally know that I’m not going to be squatting or deadlifting for the next 15 minutes I perform sets as a drop set. No warm up is built in to the program so just warm up as you like best. Each muscle gets 10-20 sets per week depending on the emphasis, but biceps and triceps get closer to 30 each depending on how you count compounds. From what I’ve seen most recently this is completely legitimate to emphasize a specific body part with higher volume like this. I’ve really been enjoying this program recently, so hopefully someone with similar goals to mine enjoys it as well. For those who want a follow up program, but with a bit more exercise variety, some changes to exercise order, and more varied rep ranges on lifts for a strength as well as bodybuilding focus I also have a program called The Elegant Front/Back Split published here in Boostcamp as well.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jan 24, 2024 08:39
Last Edited
Jun 03, 2024 05:25
down_app
Week 1
1 / 6 Weeks
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 1
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 2
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 1
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 2
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 1
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 2
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 1
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 2
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 1
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 2
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 1
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 2
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Bicep Curl (Barbell)
2 Sets
8-12 Reps
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
2B
Concentration Curl
2 Sets
8-12 Reps
3
Squat (Barbell)
1 Set
8-12 Reps
4A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
5B
Hammer Curl
3 Sets
8-12 Reps
6
Sissy Squat
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
2 Sets
8-12 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
2A
Upright Row (Cable)
3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
4A
Lying Pullover (Cable)
2 Sets
8-12 Reps
4B
Dips Between Chairs
2 Sets
8-12 Reps
5A
Barbell Row
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
6A
Shrug (Barbell)
3 Sets
8-12 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-1 Reps
7
Leg Curl
1 Set
8-12 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Boostcamp UserAge 36, Man
4 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I love the arm and trap gains I’ve been making. It was significantly more arm isolation volume than I’m used to, which did a bit of a number on my elbows, so I’ve had to make modifications for that. But, it’s a really nice tempo for each day, and I have been surprised at how much I’ve liked combining back with triceps, and chest with biceps. A little counterintuitive, but Yates did it, and I thought I’d give it a try and it works great.