Program Description
Doing whatever it takes, right babe?
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedApr 09, 2025 09:03
- Last EditedJun 18, 2025 12:02
Summary
Unlock your strength with the "Upper Lower Bro" program, a dynamic 6-week training plan designed for those ready to push their limits. Comprising five days of focused workouts each week, this program utilizes supersets to maximize muscle engagement and efficiency, targeting both upper and lower body. Expect a balanced mix of compound and isolation movements, including barbell squats, dumbbell rows, and weighted pull-ups, all tailored to build strength and definition. Equip yourself with a full gym and prepare to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-10 reps
-
3A
Abs Crunch (Weighted)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Power Shrug
3
6-10 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Split Squat (Dumbbell)
3
8-12 reps
-
4
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
10-12 reps
-
2A
Lu Raise
3
10-12 reps
-
2B
Pullover (Dumbbell)
4
8-12 reps
-
3A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4A
Standing Calf Raise
4
10-15 reps
-
4B
Ab Wheel
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Standing Calf Raise
3
12-15 reps
-
3
Farmer's Walk (Weighted)
3
1 reps
-
4
Leg Press
3
8-12 reps
-
5
Dragon Flag
3
6-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
1B
Dumbbell Row3 Sets
8-12 Reps
-
2A
Incline Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
-
3A
Abs Crunch (Weighted)3 Sets
8-12 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3C
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-8 Reps
-
2A
Standing Calf Raise3 Sets
15-20 Reps
-
2B
Power Shrug3 Sets
6-10 Reps
-
3A
Leg Curl3 Sets
12-15 Reps
-
3B
Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Neck Curl3 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
2
Pull-Up (Weighted)3 Sets
4-8 Reps
-
3
Seated Wide-Grip Row (Cable)3 Sets
10-12 Reps
-
4
Single Arm Overhead Tricep Extension3 Sets
10-15 Reps
-
5
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
2
Standing Calf Raise3 Sets
12-15 Reps
-
3
Farmer's Walk (Weighted)3 Sets
1 Reps
-
4
Leg Press3 Sets
8-12 Reps
-
5
Dragon Flag3 Sets
6-12 Reps
-
Day 3
1
Y Raise (Dumbbell)3 Sets
10-12 Reps
-
2A
Lu Raise3 Sets
10-12 Reps
-
2B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
3A
Overhead Tricep Extension (Dumbbell)3 Sets
10-15 Reps
-
3B
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
4A
Standing Calf Raise4 Sets
10-15 Reps
-
4B
Ab Wheel3 Sets
10-15 Reps
-