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Upper Lower Abs - Rach (DRAFT)

by Rachel P.
18 athletes joined

Program Description

My personal Upper Lower Abs routine before work. This is just a draft only.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2024 08:08
  • Last Edited
    Aug 25, 2025 12:59

Summary

Transform your physique with the Upper Lower Abs program, a focused 8-week journey designed for those ready to build strength and sculpt their core. Training three days a week, you'll alternate between upper body and core-focused workouts, featuring exercises like the Arnold Press and Plank to enhance muscle definition and endurance. This program is perfect for gym-goers looking to maximize their results with a balanced approach. Get ready to push your limits and achieve the strong, toned body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Middle Delts
9.9%
Abs
9.5%
Upper Back
9.3%
Glutes
9.3%
Front Delts
8.4%
Lats
7.4%
Other
6.3%
Biceps
5.7%
Chest
4.4%
Quadriceps
4.2%
Lower Back
4.2%
Hamstrings
3.4%
Calves
3.2%
Forearms
0.8%
Abductors
0.8%
Rear Delts
0.6%
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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
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Chin-Up (Assisted)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dip (Assisted)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Arnold Press
4
10 reps
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Glute Kickback (Cable)
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Back Extension
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
7
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Plank
4
0.5 mins
-
3
Arnold Press
4
10 reps
-
4
Lying Leg Raise
1
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Stretching
1
5 mins
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Run
1 Set
15 mins
-
2
Plank
4 Sets
0.5 mins
-
3
Arnold Press
4 Sets
10 Reps
-
4
Lying Leg Raise
1 Set
-
5
Chin-Up (Assisted)
3 Sets
10 Reps
-
6
Dip (Assisted)
3 Sets
10 Reps
-
7
Stretching
1 Set
5 mins
@8
Day 1
1
Run
1 Set
15 mins
@6.5
2
Chin-Up (Assisted)
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Dip (Assisted)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Arnold Press
4 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Stretching
1 Set
5 mins
@6
Day 2
1
Run
1 Set
15 mins
-
2
Leg Press (45 Degrees)
4 Sets
10 Reps
-
3
Glute Kickback (Cable)
4 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Back Extension
4 Sets
10 Reps
-
6
Lying Leg Raise
4 Sets
10 Reps
-
7
Stretching
1 Set
5 mins
@6