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Upper Lower

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Program Description

**Upper Lower Workout Program** Embark on a transformative 15-week journey with the Upper Lower workout program, designed to build strength and sculpt your physique. This program features 30 sessions, each lasting about 60 minutes, focusing on powerbuilding and bodybuilding techniques. You'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups with a full gym setup. Perfect for beginners, this program will guide you through effective workouts that enhance muscle growth and improve overall fitness. Get ready to elevate your training and achieve your body goals!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2025 03:05
  • Last Edited
    Dec 21, 2025 03:17
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Front Delts
9.5%
Triceps
9.5%
Glutes
9.5%
Upper Back
8.7%
Chest
7.9%
Lats
7.9%
Abs
7.1%
Biceps
5.5%
Middle Delts
5.5%
Lower Back
5.5%
Quadriceps
3.2%
Adductors
3.2%
Calves
3.2%
Rear Delts
1.6%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
5
Shoulder Press (Machine)
1
6-8 reps
RPE 10
6
Lateral Raise (Machine)
2
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
9
Preacher Curl (Machine)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
4-6 Reps
@10
3
Chest Fly (Machine)
2 Sets
4-6 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
4-6 Reps
@10
5
Shoulder Press (Machine)
1 Set
6-8 Reps
@10
6
Lateral Raise (Machine)
2 Sets
6-8 Reps
@10
7
Single Arm Pushdown
1 Set
6-8 Reps
@10
8
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@10
9
Preacher Curl (Machine)
1 Set
6-8 Reps
@10
Day 2
1
Hack Squat
2 Sets
6-8 Reps
@10
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
4-6 Reps
@10
4
Hip Adductor (Machine)
2 Sets
4-6 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
6-8 Reps
@10