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MY UPPER/LOWER PROGRAM

by Johann F.
1 athletes joined

Program Description

The minimum essential.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2024 05:20
  • Last Edited
    Jun 18, 2025 10:13

Summary

Transform your training with the MY UPPER/LOWER PROGRAM, a comprehensive 4-week plan designed to build strength and muscle through a balanced upper and lower body split. Committing to just 4 days a week, you'll engage in a variety of exercises, including dumbbell presses, squats, and cable rows, ensuring a full-body workout that targets all major muscle groups. This program is perfect for lifters looking to enhance their performance and achieve noticeable results in just a month. Get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Chest
10.2%
Front Delts
9.6%
Calves
9.4%
Lats
9%
Hamstrings
9%
Triceps
8.8%
Middle Delts
8.5%
Upper Back
7.3%
Biceps
7.1%
Glutes
4.5%
Rear Delts
1.1%
Adductors
1.1%
Abs
1.1%
Lower Back
1.1%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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 (Dumbbell)
3
RPE 8
2
Seated Row (Cable)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Bicep Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
RPE 8
2
Seated Row (Cable)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Bicep Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
RPE 8
2
Seated Row (Cable)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Bicep Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
RPE 8
2
Seated Row (Cable)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Incline Curl (Dumbbell)
2
-
4
Incline Tricep Extension (Dumbbell)
2
-
5
Chest Fly (Cable)
3
-
6
Standing Pullover (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Incline Curl (Dumbbell)
2
-
4
Incline Tricep Extension (Dumbbell)
2
-
5
Chest Fly (Cable)
3
-
6
Standing Pullover (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Incline Curl (Dumbbell)
2
-
4
Incline Tricep Extension (Dumbbell)
2
-
5
Chest Fly (Cable)
3
-
6
Standing Pullover (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Incline Curl (Dumbbell)
2
-
4
Incline Tricep Extension (Dumbbell)
2
-
5
Chest Fly (Cable)
3
-
6
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
5
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
@8
2
Seated Row (Cable)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Single Arm Tricep Extension (Cable)
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
Day 2
1
Lateral Raise (Cable)
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Calf Raise
5 Sets
-
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Incline Curl (Dumbbell)
2 Sets
-
4
Incline Tricep Extension (Dumbbell)
2 Sets
-
5
Chest Fly (Cable)
3 Sets
-
6
Standing Pullover (Cable)
3 Sets
-
Day 4
1
Lateral Raise (Cable)
3 Sets
-
2
Hack Squat
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
5 Sets
-