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Upper Lower Rest Repeat

by kenneth A.

Program Description

Unlock your strength potential with the Upper Lower Rest Repeat program, a dynamic 2-week training plan designed for serious lifters. This 6-day split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session is crafted to challenge your limits while promoting growth and endurance. Get ready to elevate your fitness game and achieve impressive results in just two weeks!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 12, 2026 11:24
  • Last Edited
    Feb 12, 2026 11:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
9%
Upper Back
9%
Hamstrings
9%
Front Delts
8.2%
Biceps
8.2%
Chest
7.5%
Lats
7.5%
Glutes
7.5%
Quadriceps
6%
Rear Delts
5.2%
Middle Delts
4.5%
Abductors
4.5%
Calves
4.5%
Lower Back
3%
Adductors
3%
Forearms
2.2%
Cardio
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
1
6 reps
RPE 8
6
Chest Supported Row (Machine)
1
6 reps
RPE 8
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
1
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
10
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
12
Tricep Kickback
1
8 reps
RPE 8
13
Hammer Curl (Dumbbell)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
1
6 reps
RPE 8
6
Chest Supported Row (Machine)
1
6 reps
RPE 8
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
1
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
10
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
12
Tricep Kickback
1
8 reps
RPE 8
13
Hammer Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hamstring Curl
2
6 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Hip Abductor (Machine)
2
8 reps
RPE 8
6
Hip Adductor (Machine)
2
8 reps
RPE 8
7
Calf Raise (Machine)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
2
8 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hamstring Curl
2
6 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Hip Abductor (Machine)
2
8 reps
RPE 8
6
Hip Adductor (Machine)
2
8 reps
RPE 8
7
Calf Raise (Machine)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
2
8 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
1
6 reps
RPE 8
6
Chest Supported Row (Machine)
1
6 reps
RPE 8
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
1
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
10
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
12
Tricep Kickback
1
8 reps
RPE 8
13
Hammer Curl (Dumbbell)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
1
6 reps
RPE 8
6
Chest Supported Row (Machine)
1
6 reps
RPE 8
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
1
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
10
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
12
Tricep Kickback
1
8 reps
RPE 8
13
Hammer Curl (Dumbbell)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hamstring Curl
2
6 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Hip Abductor (Machine)
2
8 reps
RPE 8
6
Hip Adductor (Machine)
2
8 reps
RPE 8
7
Calf Raise (Machine)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
2
8 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hamstring Curl
2
6 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Hip Abductor (Machine)
2
8 reps
RPE 8
6
Hip Adductor (Machine)
2
8 reps
RPE 8
7
Calf Raise (Machine)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
2
8 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
5
Incline Chest Press (Machine)
1 Set
6 Reps
@8
6
Chest Supported Row (Machine)
1 Set
6 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
8
Tricep Extension (Cable)
1 Set
8 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
8 Reps
@8
10
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
11
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
12
Tricep Kickback
1 Set
8 Reps
@8
13
Hammer Curl (Dumbbell)
1 Set
8 Reps
@8
Day 2
1
Hamstring Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@8
2
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@8
@8
3
Hamstring Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
6
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Rear Delt Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
9
Forearm Flexor Crunch
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 3
1
Cardio (LISS)
1 Set
30 mins
@7
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
5
Incline Chest Press (Machine)
1 Set
6 Reps
@8
6
Chest Supported Row (Machine)
1 Set
6 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
8
Tricep Extension (Cable)
1 Set
8 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
8 Reps
@8
10
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
11
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
12
Tricep Kickback
1 Set
8 Reps
@8
13
Hammer Curl (Dumbbell)
1 Set
8 Reps
@8
Day 5
1
Hamstring Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@8
2
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@8
@8
3
Hamstring Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
6
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Rear Delt Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
9
Forearm Flexor Crunch
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 6
1
Cardio (LISS)
1 Set
30 mins
@7