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Upper&lower

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Program Description

You can repeat the program

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2024 09:06
  • Last Edited
    Jun 18, 2025 12:52

Summary

Unleash your strength with the Upper&Lower program, a focused 4-week journey designed to maximize muscle growth and enhance overall fitness. Comprising four training days each week, this program alternates between upper and lower body workouts, featuring compound and isolation exercises like the Bench Press, Squat, and Romanian Deadlift. With a mix of barbell, dumbbell, and machine movements, you'll build power and definition while pushing your limits. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Triceps
10.5%
Chest
9.7%
Front Delts
8.8%
Hamstrings
8.8%
Upper Back
8.4%
Lats
7.6%
Abs
6.7%
Glutes
6.3%
Biceps
5.9%
Middle Delts
5.6%
Calves
5.6%
Lower Back
2.9%
Adductors
0.8%
Rear Delts
0.7%
Forearms
0.4%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3
Barbell Row
3
9-12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10-12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Seated Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
9 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6-8 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-10 Reps
@9
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3
Barbell Row
3 Sets
9-12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10-12 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@8.5
5
Seated Calf Raise
4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Seated Dip (Machine)
3 Sets
9 Reps
@8.5
7
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@8.5
Day 4
1
Clean Deadlift
3 Sets
6-8 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10