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UpperiLowweri

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1 athletes joined

Program Description

**UpperiLowweri** is an 18-week program designed to sculpt and strengthen your upper and lower body with a balanced approach. Comprising 36 sessions, this program combines compound and isolation exercises, targeting all major muscle groups through a mix of dumbbell, machine, and cable movements. Expect to build muscle and enhance your strength with a focus on progressive overload, ensuring you stay challenged and motivated throughout your fitness journey. Whether you're a beginner or an experienced lifter, this program is structured to help you achieve your goals effectively and safely.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2026 09:02
  • Last Edited
    Jan 19, 2026 09:23
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Glutes
10.3%
Triceps
9.5%
Quadriceps
9.5%
Chest
7.9%
Front Delts
7.9%
Lats
6.3%
Upper Back
6.3%
Biceps
6.3%
Middle Delts
4.8%
Lower Back
4.8%
Abs
4.8%
Calves
4.8%
Forearms
2.4%
Rear Delts
1.6%
Abductors
1.6%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Chest Fly (Machine)
2
-
4
High Row
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
JM Press
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Hammer Curl (Dumbbell)
1
-
9
Seated Overhead Press (Dumbbell)
1
-
10
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Standing Calf Raise
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Leg Curl
2
-
6
Hip Thrust (Machine)
2
-
7
Hip Abductor (Machine)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
High Row
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
6
JM Press
1 Set
-
7
Preacher Curl (EZ Bar)
2 Sets
-
8
Hammer Curl (Dumbbell)
1 Set
-
9
Seated Overhead Press (Dumbbell)
1 Set
-
10
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Hack Squat
2 Sets
-
3
Standing Calf Raise
3 Sets
-
4
Romanian Deadlift (Barbell)
2 Sets
-
5
Leg Curl
2 Sets
-
6
Hip Thrust (Machine)
2 Sets
-
7
Hip Abductor (Machine)
1 Set
-