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Upper Lower

by Max

Program Description

ez gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2025 04:03
  • Last Edited
    Jul 23, 2025 11:01

Summary

Unlock your strength potential with the Upper Lower program, a comprehensive 8-week training plan designed for balanced muscle development. Comprising four workouts per week, you'll alternate between upper and lower body sessions, utilizing a variety of equipment to target key muscle groups effectively. Each workout features a mix of compound and isolation exercises, ensuring you build strength and endurance while keeping your training fresh and engaging. Get ready to elevate your fitness game and achieve your goals with this structured and dynamic approach!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Lats
9.9%
Upper Back
8.8%
Front Delts
8.8%
Chest
8.2%
Middle Delts
8.2%
Biceps
7.4%
Abs
7.1%
Forearms
6.3%
Hamstrings
5.8%
Calves
5.5%
Quadriceps
5.5%
Glutes
3.3%
Adductors
2.5%
Rear Delts
1.1%
Lower Back
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-7 Reps
-
2
Lat Pulldown
2 Sets
4-8 Reps
-
3
Overhead Press (Machine)
2 Sets
4-8 Reps
-
4
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
5
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
6A
Bicep Curl (Cable)
2 Sets
4-8 Reps
-
6B
Tricep Extension (Cable)
1 Set
4-8 Reps
-
Day 2
1
Seated Calf Raise
2 Sets
4-8 Reps
-
2
Leg Curl
2 Sets
4-8 Reps
-
3
Squat (Smith Machine)
2 Sets
4-8 Reps
-
4
Hip Adductor (Machine)
1 Set
4-8 Reps
-
5
Hanging Knee Raise
2 Sets
4-20 Reps
-
6
Wrist Curls
2 Sets
4-8 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
Lat Pulldown
2 Sets
4-8 Reps
-
3
Chest Press (Machine)
2 Sets
4-8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
4-8 Reps
-
5
Preacher Curl (Dumbbell)
1 Set
4-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Seated Calf Raise
2 Sets
4-8 Reps
-
2
Stiff Leg Deadlift
1 Set
4-8 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Cable Crunch
2 Sets
4-8 Reps
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
4-8 Reps
-