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BoostcampPNG

5 Day Upper/Lower Split For Busy People

by Ron

Program Description

Grow your muscles, work the entire body, and get stronger!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2025 04:26
  • Last Edited
    Dec 29, 2025 04:28
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Front Delts
11.8%
Triceps
10.2%
Biceps
8.8%
Chest
8.6%
Quadriceps
8%
Hamstrings
8%
Lats
7%
Rear Delts
5.6%
Middle Delts
5.6%
Glutes
4.8%
Forearms
2.7%
Calves
2.1%
Lower Back
1.6%
Abs
1.6%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl Incline Bench
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Straight Leg Calf Raise
4
25 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Bicep Curl (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Front Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Front Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl Incline Bench
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Straight Leg Calf Raise
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-