IntermediateFree

Evaristos U/L Hypertrophy Split (1)

Hypertrophy upper/lower program focused on isolation and posterior chain strengthening. Can be run with 2 or 3 U/L blocks a week or preferably cycle U/L/R.

· Aug 2025

iOS & Android

Overview

Length

1 week

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

120 min

Hypertrophy and deadlifting strength. Lower days are focused on quads by starting off with leg extension and upper days are focused on chest and upper back, with more volume on arms than elsewhere.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

10.2%

Chest

8.5%

Triceps

8.5%

Upper Back

8.5%

Biceps

8.5%

Front Delts

8.1%

Lats

7.8%

Middle Delts

6.8%

Abs

5.8%

Quadriceps

5.1%

Hamstrings

5.1%

Forearms

4.4%

Rear Delts

4.1%

Lower Back

3.7%

Calves

3.4%

Adductors

1.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	1	3–5 reps	@6–7
		2	4–7 reps	@8.5–9.5
2	Pec Deck (Machine)	1	5–8 reps	@8.5–9.5
		1	5–8 reps	@9–9.5
3	Overhead Press (Machine)	1	4–6 reps	@9–9.5
		1	4–6 reps	@9–10
4	Lat Pulldown	1	3–5 reps	@6.5–7.5
		1	5–8 reps	@9–9.5
		1	4–7 reps	@9–9.5
5	Single Arm Iso Row	2	4–6 reps	@9.5–10
6	Rear Delt Fly (Cable)	2	6–8 reps	@9–9.5
7	Single Arm Overhead Tricep Extension	1	6–8 reps	@8.5–9.5
		1	5–8 reps	@9–10
8	Lateral Raise (Machine)	1	5–8 reps	@9.5
		1	5–8 reps	@10
9	Preacher Curl (Dumbbell)	1	5–8 reps	@8.5–9.5
		1	4–7 reps	@9–10
10	Reverse Bicep Curl (Dumbbell)	1	5–8 reps	@9–10
11	Wrist Curls	1	5–15 reps	@8–9.5
12	Reverse Wrist Curl (Dumbbell)	1	5–15 reps	@8–9.5

#	Exercise	Sets	Reps	Load
1	Leg Extension	1	2–4 reps	@6
		1	4–8 reps	@9.5
		1	4–8 reps	@10
2	Hip Thrust (Barbell)	1	2–4 reps	@6
		1	2–4 reps	@8
		2	3–6 reps	@9.5
		1	3–6 reps	@10
3	Hamstring Curl	1	5–8 reps	@8.5
4	Hip Adductor (Machine)	1	8 reps	@8–9.5
5	Standing Calf Raise	2	5–8 reps	@10
6	Cable Crunch	2	4–8 reps	@9.5
7	Back Extension (Weighted)	1	5–8 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	1	3–5 reps	@6–7
		2	4–7 reps	@8.5–9.5
2	Pec Deck (Machine)	1	5–8 reps	@8.5–9.5
		1	5–8 reps	@9–9.5
3	Overhead Press (Machine)	1	4–6 reps	@9–9.5
		1	4–6 reps	@9–10
4	Lat Pulldown	1	3–5 reps	@6.5–7.5
		1	5–8 reps	@9–9.5
		1	4–7 reps	@9–9.5
5	Single Arm Iso Row	2	4–6 reps	@9.5–10
6	Rear Delt Fly (Cable)	2	6–8 reps	@9–9.5
7	Single Arm Overhead Tricep Extension	1	6–8 reps	@8.5–9.5
		1	5–8 reps	@9–10
8	Lateral Raise (Machine)	1	5–8 reps	@9.5
		1	5–8 reps	@10
9	Preacher Curl (Dumbbell)	1	5–8 reps	@8.5–9.5
		1	4–7 reps	@9–10
10	Reverse Bicep Curl (Dumbbell)	1	5–8 reps	@9–10
11	Wrist Curls	1	5–15 reps	@8–9.5
12	Reverse Wrist Curl (Dumbbell)	1	5–15 reps	@8–9.5

#	Exercise	Sets	Reps	Load
1	Leg Extension	1	2–4 reps	@6
		1	4–8 reps	@9.5
		1	4–8 reps	@10
2	Hip Thrust (Barbell)	1	2–4 reps	@6
		1	2–4 reps	@8
		2	3–6 reps	@9.5
		1	3–6 reps	@10
3	Hamstring Curl	1	5–8 reps	@8.5
4	Hip Adductor (Machine)	1	8 reps	@8–9.5
5	Standing Calf Raise	2	5–8 reps	@10
6	Cable Crunch	2	4–8 reps	@9.5
7	Back Extension (Weighted)	1	5–8 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	1	3–5 reps	@6–7
		2	4–7 reps	@8.5–9.5
2	Pec Deck (Machine)	1	5–8 reps	@8.5–9.5
		1	5–8 reps	@9–9.5
3	Overhead Press (Machine)	1	4–6 reps	@9–9.5
		1	4–6 reps	@9–10
4	Lat Pulldown	1	3–5 reps	@6.5–7.5
		1	5–8 reps	@9–9.5
		1	4–7 reps	@9–9.5
5	Single Arm Iso Row	2	4–6 reps	@9.5–10
6	Rear Delt Fly (Cable)	2	6–8 reps	@9–9.5
7	Single Arm Overhead Tricep Extension	1	6–8 reps	@8.5–9.5
		1	5–8 reps	@9–10
8	Lateral Raise (Machine)	1	5–8 reps	@9.5
		1	5–8 reps	@10
9	Preacher Curl (Dumbbell)	1	5–8 reps	@8.5–9.5
		1	4–7 reps	@9–10
10	Reverse Bicep Curl (Dumbbell)	1	5–8 reps	@9–10
11	Wrist Curls	1	5–15 reps	@8–9.5
12	Reverse Wrist Curl (Dumbbell)	1	5–15 reps	@8–9.5

#	Exercise	Sets	Reps	Load
1	Leg Extension	1	2–4 reps	@6
		1	4–8 reps	@9.5
		1	4–8 reps	@10
2	Hip Thrust (Barbell)	1	2–4 reps	@6
		1	2–4 reps	@8
		2	3–6 reps	@9.5
		1	3–6 reps	@10
3	Hamstring Curl	1	5–8 reps	@8.5
4	Hip Adductor (Machine)	1	8 reps	@8–9.5
5	Standing Calf Raise	2	5–8 reps	@10
6	Cable Crunch	2	4–8 reps	@9.5
7	Back Extension (Weighted)	1	5–8 reps	@8.5

Common questions

Yes, Evaristos U/L Hypertrophy Split (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Evaristos U/L Hypertrophy Split (1) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Evaristos U/L Hypertrophy Split (1) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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