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Power building upper lower

by Liam E.

Program Description

Get bigger than the low taper fade meme

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 05, 2025 12:06
  • Last Edited
    Jun 18, 2025 09:02

Summary

Transform your strength training with the Power Building Upper Lower program, designed for those looking to build muscle and increase power over 10 weeks. This 4-day split focuses on heavy compound lifts like squats and deadlifts, complemented by targeted accessory work to enhance overall performance. Each session is structured to maximize your gains while allowing for adequate recovery. Get ready to elevate your lifting game and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
5
10 reps
-
5
Bicep Curl (EZ Bar)
5
6 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Dip (Weighted)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Bicep Curl (EZ Bar)
3
6 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Leg Extension
5
10 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
5
10 reps
-
5
Preacher Curl (EZ Bar)
5
6 reps
-
6
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
5
10 reps
-
4
Preacher Curl (EZ Bar)
3
6 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Press (45 Degrees)
5
6 reps
-
6
Seated Hamstring Curl
3
6 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Calf Raise (Leg Press)
5
10 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
-
2
Deadlift (Barbell)
3 Sets
6 Reps
-
3
Pull-Up (Weighted)
3 Sets
6 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
5 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
6 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Calf Raise (Leg Press)
5 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Squat (Barbell)
3 Sets
6 Reps
-
3
Lat Pulldown
3 Sets
6 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Leg Press (45 Degrees)
5 Sets
6 Reps
-
6
Seated Hamstring Curl
3 Sets
6 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Calf Raise (Leg Press)
5 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Lateral Raise (Cable)
5 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6 Reps
-
5
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
-
2
Dip (Weighted)
3 Sets
6 Reps
-
3
Lateral Raise (Cable)
5 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-