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UpperLowerWin

by Liam L.
1 athletes joined

Program Description

Hypertrophy days: - Rest 60-90 seconds between sets - Focus on a controlled tempo (e.g., 2 seconds concentric, 1 second pause, 2 seconds eccentric). Strength days: - Rest 2-3 minutes between sets. - Focus on explosive concentric and controlled eccentric.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 08, 2025 06:08
  • Last Edited
    Jun 18, 2025 09:12

Summary

Unlock your potential with UpperLowerWin, an 8-week program designed to build strength and muscle through a balanced upper-lower split. Train four days a week, focusing on hypertrophy and strength with a variety of machine and free weight exercises that target all major muscle groups. Each session is crafted to maximize your gains, combining high-intensity lifts with effective accessory work. Get ready to transform your physique and elevate your performance in just two months!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
9
Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
French Press
2
5 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
9
Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
French Press
2
5 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
9
Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
French Press
2
5 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
9
Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Machine)
2
12 reps
RPE 8
8
French Press
2
5 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Hack Squat
2
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8
7
Hip Adductor (Machine)
2
15 reps
RPE 8
8
Hip Abductor (Machine)
2
15 reps
RPE 8
9
Ab Roc Supersets (Obliques)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Bicep Curl (Barbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Bicep Curl (Barbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Bicep Curl (Barbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Machine)
2
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 10
4
Pull-Up (Weighted)
2
5 reps
RPE 10
5
Concentration Curl
2
8 reps
RPE 10
6
Dip (Weighted)
2
5 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
9
Bicep Curl (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 10
2
Hack Squat
3
5 reps
RPE 10
3
Leg Curl
2
6 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Thrust (Machine)
2
8 reps
RPE 10
6
Good Morning
2
8 reps
RPE 10
7
Horizontal Calf Raise
3
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@8
3
Lateral Raise (Cable)
2 Sets
12 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5
Wide Grip Lat Pulldown
2 Sets
10 Reps
@8
6
Seated Row (Cable)
2 Sets
10 Reps
@8
7
Bicep Curl (Machine)
2 Sets
12 Reps
@8
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
9
Face Pull
2 Sets
15 Reps
@8
Day 2
1
Leg Press
2 Sets
10 Reps
@8
2
Hack Squat
2 Sets
10 Reps
@8
3
Leg Curl
2 Sets
12 Reps
@8
4
Leg Extension
2 Sets
12 Reps
@8
5
Seated Calf Raise
2 Sets
15 Reps
@8
6
Standing Calf Raise
2 Sets
15 Reps
@8
7
Hip Adductor (Machine)
2 Sets
15 Reps
@8
8
Hip Abductor (Machine)
2 Sets
15 Reps
@8
9
Ab Roc Supersets (Obliques)
2 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Machine)
2 Sets
5 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5 Reps
@10
4
Pull-Up (Weighted)
2 Sets
5 Reps
@10
5
Concentration Curl
2 Sets
8 Reps
@10
6
Dip (Weighted)
2 Sets
5 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5 Reps
@10
8
Cable Crunch
2 Sets
8 Reps
@10
9
Hammer Curl (Dumbbell)
2 Sets
6 Reps
@10
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@10
2
Hack Squat
3 Sets
5 Reps
@10
3
Leg Curl
2 Sets
6 Reps
@10
4
Leg Extension
2 Sets
6 Reps
@10
5
Hip Thrust (Machine)
2 Sets
8 Reps
@10
6
Good Morning
2 Sets
8 Reps
@10
7
Horizontal Calf Raise
3 Sets
8 Reps
@10