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DADS UPPER LOWER

by Gabe

Program Description

Upper lower

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 18, 2025 08:00
  • Last Edited
    Aug 19, 2025 05:59

Summary

Unleash your strength with the DADS UPPER LOWER program, designed for dedicated lifters looking to maximize their gains in just one week. This 4-day split combines targeted upper and lower body workouts, utilizing a full gym setup to enhance muscle growth and overall fitness. Each session is carefully structured with a mix of machines and free weights, ensuring a balanced approach to strength training. Get ready to challenge yourself and see real results as you sculpt your physique and boost your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Wide Grip Pull-Up
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Seated Row (Cable)
1
-
5
Preacher Curl (Dumbbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hyperextension
2
-
3
Lying Leg Curl
1
-
4
Chest Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Seated Row (Cable)
1
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Seated Overhead Press (Barbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Romanian DL
2
-
2
Lying Leg Curl
1
-
3
Leg Extension
3
-
4
Chest Press (Machine)
2
-
Week 1
1 / 1 Weeks
Day 4
1
Seated Cable Romanian DL
2 Sets
-
2
Lying Leg Curl
1 Set
-
3
Leg Extension
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
Day 2
1
Leg Extension
3 Sets
-
2
Hyperextension
2 Sets
-
3
Lying Leg Curl
1 Set
-
4
Chest Press (Machine)
2 Sets
-
Day 3
1
Wide Grip Pull-Up
2 Sets
-
2
Seated Row (Cable)
1 Set
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Seated Overhead Press (Barbell)
2 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
-
2
Wide Grip Pull-Up
2 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Seated Row (Cable)
1 Set
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-