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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!
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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
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