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Upper/Lower

by Mohamed B.

Program Description

To gain muscles with less fatigues

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jun 27, 2025 02:18
  • Last Edited
    Jul 10, 2025 01:22

Summary

Unlock your strength potential with the Upper/Lower program, designed for five days of focused training over one week. This program alternates between upper and lower body workouts, incorporating a variety of exercises such as weighted pull-ups, dumbbell bench presses, and cable tricep pushdowns. Each session targets key muscle groups to build strength and enhance your physique. Get ready to challenge yourself and achieve noticeable results in just one week!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-11 reps
RPE 10
2
Lat Pulldown
2
6-11 reps
RPE 10
3
Dumbbell Row
2
7-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-11 reps
RPE 10
6
Lateral Raise (Cable)
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
9
Hammer Curl (Cable)
2
6-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1
6-11 reps
6-11 reps
RPE 10
RPE 9.5
3
Chest Supported Row (Machine)
1
1
8-12 reps
7-12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
2
6-12 reps
RPE 10
5
Standing Pullover (Cable)
1
1
7-12 reps
7-12 reps
RPE 10
RPE 9.5
6
Single Arm Rear Delt Cable Fly
2
7-11 reps
RPE 10
7
Kelso Shrug
1
1
9-12 reps
8-12 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
6-11 reps
5-10 reps
RPE 10
RPE 10
10
Dip (Bodyweight)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
8-13 reps
8-13 reps
8-13 reps
RPE 10
RPE 9.5
RPE 9
2
Leg Press (45 Degrees)
2
1
7-11 reps
7-11 reps
RPE 10
RPE 9.5
3
Leg Extension
3
7-12 reps
RPE 10
4
Lying Leg Curl
2
1
7-11 reps
7-12 reps
RPE 10
RPE 9.5
5
Calf Raise (Machine)
3
8-11 reps
RPE 10
6
Wrist Curls
2
7-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9.5
RPE 9
8
Reverse Bicep Curl (Dumbbell)
2
7-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
6-12 reps
RPE 10
2
Single Arm Row (Cable)
2
6-11 reps
RPE 10
3
Lateral Raise (Cable)
2
6-12 reps
RPE 10
4
Kelso Shrug
2
7-12 reps
RPE 10
5
Bicep Curl (Cable)
2
7-11 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
7-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
1
6-12 reps
6-12 reps
RPE 10
RPE 9
2
Cable Crunch
3
6-12 reps
RPE 10
3
Cardio
1
30 mins
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
6-11 Reps
@10
2
Lat Pulldown
2 Sets
6-11 Reps
@10
3
Dumbbell Row
2 Sets
7-12 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-11 Reps
@10
6
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
9
Hammer Curl (Cable)
2 Sets
6-11 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
5-10 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-11 Reps
6-11 Reps
@10
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
7-12 Reps
@10
@10
4
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
5
Standing Pullover (Cable)
1 Set
1 Set
7-12 Reps
7-12 Reps
@10
@9.5
6
Single Arm Rear Delt Cable Fly
2 Sets
7-11 Reps
@10
7
Kelso Shrug
1 Set
1 Set
9-12 Reps
8-12 Reps
@10
@10
8
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-11 Reps
5-10 Reps
@10
@10
10
Dip (Bodyweight)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
Day 3
1
Squat (Barbell)
3 Sets
1 Set
1 Set
8-13 Reps
8-13 Reps
8-13 Reps
@10
@9.5
@9
2
Leg Press (45 Degrees)
2 Sets
1 Set
7-11 Reps
7-11 Reps
@10
@9.5
3
Leg Extension
3 Sets
7-12 Reps
@10
4
Lying Leg Curl
2 Sets
1 Set
7-11 Reps
7-12 Reps
@10
@9.5
5
Calf Raise (Machine)
3 Sets
8-11 Reps
@10
6
Wrist Curls
2 Sets
7-12 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9.5
@9
8
Reverse Bicep Curl (Dumbbell)
2 Sets
7-12 Reps
@10
Day 4
1
Incline Chest Fly (Dumbbell)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Cable)
2 Sets
6-11 Reps
@10
3
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
4
Kelso Shrug
2 Sets
7-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
7-11 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
7
Hammer Curl (Cable)
2 Sets
7-11 Reps
@10
Day 5
1
Leg Raise (Captain's Chair)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@10
@9
2
Cable Crunch
3 Sets
6-12 Reps
@10
3
Cardio
1 Set
30 mins
@10