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Upper-Lower FDS

by Franclin D.
4.0
(1 rating)

Program Description

Simple programme for bodybuilding and/or off-season powerlifting. Upper/lower split, with a cardio/plyometrics day.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2024 10:00
  • Last Edited
    Jun 18, 2025 09:43

Summary

Transform your physique with the Upper-Lower FDS program, a comprehensive 10-week training plan designed for those ready to push their limits. Comprising five workouts per week, this program alternates between upper and lower body sessions, ensuring balanced muscle development and optimal recovery. Each workout is meticulously crafted with a mix of compound lifts and targeted exercises, utilizing a full gym setup to maximize your gains. Get ready to build strength, enhance endurance, and sculpt your body like never before!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Curl
2
10-15 reps
-
3A
Squat (Smith Machine)
2
12-20 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
-
2
Leg Curl
2
10-15 reps
-
3A
Squat (Smith Machine)
2
12-20 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
-
2
Leg Curl
3
10-15 reps
-
3A
Squat (Smith Machine)
2
12-20 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
-
2
Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
3
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
3
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
3
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Lying Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Lying Leg Curl
5
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Lying Leg Curl
5
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
10-15 reps
-
2
Lying Leg Curl
5
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10-15 reps
-
2
Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10-15 reps
-
2
Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Single Arm Row (Dumbbell)
4
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
6
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Leg Press
3
12-20 reps
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Leg Press
4
12-20 reps
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Squat (Smith Machine)
4
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2B
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Squat (Smith Machine)
4
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Leg Press
4
12-20 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Leg Press
4
12-20 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Squat (Smith Machine)
4
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
4
10-15 reps
-
1B
Squat (Smith Machine)
5
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
4
10-15 reps
-
1B
Squat (Smith Machine)
5
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
4
10-15 reps
-
1B
Squat (Smith Machine)
5
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Leg Curl
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
2
12-20 reps
-
4B
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Prayer
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
2
12-20 reps
-
4B
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
2
12-20 reps
-
4B
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
3
12-20 reps
-
4B
Tricep Extension (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
3
12-20 reps
-
4B
Tricep Extension (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
3
12-20 reps
-
4B
Tricep Extension (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
4
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
4
12-20 reps
-
3
Lat Prayer
5
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
10-15 reps
-
2
Incline Bench Press (Smith Machine)
4
12-20 reps
-
3
Lat Prayer
5
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3
20-40 secs
30%
3
Med Ball Slam
3
20 secs
20%
4
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3
20-40 secs
30%
3
Med Ball Slam
3
20 secs
20%
4
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
13%
6%
16%
2
Box Jump
4
20-40 secs
30%
3
Burpee
4
20 secs
20%
4
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
13%
6%
16%
2
Box Jump
4
20-40 secs
30%
3
Burpee
4
20 secs
20%
4
Jump Switch Lunge
2
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
14%
6%
17%
2
Box Jump
5
20-40 secs
30%
3
Burpee
5
20 secs
20%
4
Jump Switch Lunge
2
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
14%
6%
17%
2
Box Jump
5
20-40 secs
30%
3
Burpee
5
20 secs
20%
4
Jump Switch Lunge
2
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
14%
6%
17%
2
Box Jump
5
20-40 secs
30%
3
Burpee
5
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
15%
6%
18%
2
Box Jump
7
20-40 secs
30%
3
Burpee
6
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
15%
6%
18%
2
Box Jump
7
20-40 secs
30%
3
Burpee
7
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
15%
6%
18%
2
Box Jump
8
20-40 secs
30%
3
Burpee
7
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10-15 Reps
-
2
Leg Curl
2 Sets
10-15 Reps
-
3A
Squat (Smith Machine)
2 Sets
12-20 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Bench Press (Wide Grip)
3 Sets
10-15 Reps
-
2
Bench Press (Smith Machine)
2 Sets
12-20 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
-
Day 3
1
Calf Raise (Leg Press)
2 Sets
10-15 Reps
-
2
Leg Press
3 Sets
12-20 Reps
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
10-15 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
12-20 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
4A
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
4B
Tricep Extension (Dumbbell)
2 Sets
12-20 Reps
-
Day 5
1
Run
1 Set
1 Set
1 Set
1 Set
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3 Sets
20-40 secs
30%
3
Med Ball Slam
3 Sets
20 secs
20%
4
Stretching
1 Set
-