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6 Week Upper/Lower

by West Man
8 athletes joined

Program Description

This is a simple program meant to be easy to follow for long periods of time. You will have a set of Max Effort Attempts after every 5 weeks to dictate the next 5 weeks of work. Accessory work is pretty flexible if you like a different bicep or chest fly variation do it, it doesn't matter much and I encourage you to change them up.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 10:56
  • Last Edited
    Jun 18, 2025 11:29

Summary

Transform your strength training routine with the 6 Week Upper/Lower program, designed for serious lifters looking to maximize gains in just four days a week. This structured program alternates between upper and lower body workouts, featuring compound and isolation exercises that target all major muscle groups. With a mix of barbell and dumbbell movements, you’ll build strength and endurance while pushing your limits. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Hamstrings
10.9%
Triceps
8.8%
Front Delts
8.6%
Middle Delts
8.3%
Glutes
8.2%
Biceps
7.3%
Lats
7.2%
Upper Back
6.6%
Chest
5.9%
Calves
4.1%
Lower Back
4%
Abs
3.7%
Adductors
2.1%
Forearms
0.8%
Rear Delts
0.8%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Seated Overhead Press (Dumbbell)
4
1
8 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
88%
2
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
55%
3
Leg Press
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
55%
3
Leg Press
1
AMRAP
RPE 10
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Romanian Deadlift (Barbell)
5
8 reps
55%
3
Leg Press
1
AMRAP
RPE 10
4
Hamstring Curl
2
12 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Romanian Deadlift (Barbell)
3
8 reps
55%
3
Leg Press
1
AMRAP
RPE 10
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
88%
2
Romanian Deadlift (Barbell)
3
8 reps
55%
3
Leg Press
1
AMRAP
RPE 10
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
3
8 reps
55%
3
Leg Press
1
AMRAP
RPE 10
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Dumbbell Row
5
5 reps
RPE 8
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Dumbbell Row
3
7 reps
RPE 8
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 8
6
Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
78%
2
Incline Bench Press (Dumbbell)
4
1
8 reps
8 reps
RPE 7
RPE 10
3
Dumbbell Row
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 8
6
Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
83%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Dumbbell Row
3
7 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
88%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Dumbbell Row
3
7 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Dumbbell Row
3
7 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Safety Bar Squat
3
8 reps
50%
3
Hack Squat
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Safety Bar Squat
3
8 reps
54%
3
Hack Squat
2
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
78%
2
Safety Bar Squat
5
8 reps
54%
3
Hack Squat
2
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Safety Bar Squat
3
8 reps
54%
3
Hack Squat
2
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
88%
2
Safety Bar Squat
3
8 reps
54%
3
Hack Squat
2
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Safety Bar Squat
3
8 reps
54%
3
Hack Squat
2
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@10
3
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
French Press
3 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
7
Lateral Raise (Cable)
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
55%
3
Leg Press
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Seated Calf Raise
3 Sets
20 Reps
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@10
3
Dumbbell Row
5 Sets
5 Reps
@8
4
Chest Fly (Cable)
2 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Tricep Extension (Cable)
2 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
8
Lateral Raise (Cable)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Safety Bar Squat
3 Sets
8 Reps
50%
3
Hack Squat
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Seated Calf Raise
3 Sets
20 Reps
@9