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Upper Lower

by Mark M.

Program Description

hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 08, 2026 11:53
  • Last Edited
    Feb 11, 2026 03:01
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Triceps
10.7%
Hamstrings
10.7%
Chest
7.1%
Upper Back
7.1%
Lats
7.1%
Biceps
7.1%
Middle Delts
7.1%
Quadriceps
7.1%
Glutes
7.1%
Calves
7.1%
Abs
3.6%
Rear Delts
1.8%
Adductors
1.8%
Forearms
1.8%
Lower Back
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Seated Row (Cable)
2
4-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
5
Bayesian Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Single Arm Tricep Extension (Cable)
1 Set
6-10 Reps
@9
5
Bayesian Curl
1 Set
6-10 Reps
@9
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Pec Fly (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Preacher Curl (Dumbbell)
1 Set
6-10 Reps
@9
5
Skull Crusher (Dumbbell)
1 Set
6-10 Reps
@9
Day 4
1
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9