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Upper lower powerbuild

by Axel J.
3 athletes joined

Program Description

**Upper Lower Powerbuild** is an 8-week program designed to maximize your strength and muscle gains through a balanced approach to upper and lower body training. With 32 sessions spread over the duration, this program features compound lifts like the Deadlift and Bench Press, complemented by accessory exercises to target all major muscle groups. Each workout is structured to challenge your limits, ensuring you build power and endurance while achieving a well-rounded physique. Get ready to elevate your training and unlock your full potential!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 11:08
  • Last Edited
    Oct 28, 2025 07:07

Summary

Unlock your strength potential with the Upper Lower Powerbuild program! Over the course of 8 weeks, this 4-day split is designed to build raw power and muscle through a balanced combination of upper and lower body workouts. Each session focuses on compound lifts like deadlifts and weighted dips, ensuring you maximize your strength gains while targeting all major muscle groups. Perfect for those ready to elevate their training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Chest
9.1%
Glutes
9%
Lats
8.3%
Hamstrings
8%
Biceps
7.4%
Quadriceps
7.4%
Front Delts
7.3%
Triceps
7%
Abs
5.7%
Middle Delts
4.6%
Lower Back
4.3%
Other
3.9%
Rear Delts
2.9%
Calves
1.5%
Adductors
1.2%
Forearms
0.9%
Abductors
0.3%
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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
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
2 Reps
5 Reps
90%
70%
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Back Extension
2 Sets
5 Reps
-
4
Ab Wheel
3 Sets
5 Reps
-
5
Cat Cow Stretch
3 Sets
5 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
5A
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Face Pull
2 Sets
8 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
2 Reps
8 Reps
90%
70%
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5B
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
6
Face Pull
2 Sets
8 Reps
-
Day 4
1
Squat (Low Bar)
1 Set
3 Sets
2 Reps
5 Reps
90%
70%
2
Leg Press (45 Degrees)
2 Sets
8 Reps
-
3A
Hamstring Curl
2 Sets
8 Reps
-
3B
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Ab Wheel
2 Sets
5 Reps
-
5
Cat Cow Stretch
2 Sets
5 Reps
-
6
Standing Calf Raise
2 Sets
-