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DADS UPPER LOWER

by Gabe
1 athletes joined

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 20, 2025 02:08

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
13.2%
Lats
13.2%
Biceps
12%
Quadriceps
9%
Hamstrings
7.8%
Front Delts
7.2%
Lower Back
6%
Chest
6%
Middle Delts
6%
Glutes
4.8%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-