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Upper Lower Push Pull Legs (Strength + Hypertrophy

by Kamil Batu

Program Description

A 5-day intermediate program that combines the best of strength training and bodybuilding. This program utilizes a unique hybrid split: Days 1-2 (Upper/Lower): Focus on low-rep strength work (3x5, 3x3) on the Big 3 compounds to build raw power. Days 3-5 (Push/Pull/Legs): Focus on high-rep hypertrophy (8-15 reps) and machine isolation to maximize muscle growth and aesthetics. This program is designed for lifters who want to get significantly stronger without sacrificing physique development.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 21, 2025 10:40
  • Last Edited
    Nov 21, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Abs
9.8%
Upper Back
9.8%
Quadriceps
9.4%
Hamstrings
9%
Glutes
8.6%
Front Delts
7.5%
Lats
7.1%
Middle Delts
6.5%
Biceps
6.3%
Triceps
6.3%
Chest
5.9%
Calves
3.9%
Lower Back
3.9%
Rear Delts
2.5%
Forearms
2.4%
Adductors
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
2
Barbell Row
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
8-10 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
8-10 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
8-10 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
8-10 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
8-10 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Machine)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rotary Torso Machine
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Machine)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rotary Torso Machine
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Machine)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rotary Torso Machine
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Machine)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rotary Torso Machine
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Machine)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rotary Torso Machine
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 10
4
Seated Dumbbell Hammer Curl
3
12 reps
RPE 10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 10
4
Seated Dumbbell Hammer Curl
3
12 reps
RPE 10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 10
4
Seated Dumbbell Hammer Curl
3
12 reps
RPE 10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 10
4
Seated Dumbbell Hammer Curl
3
12 reps
RPE 10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 10
4
Seated Dumbbell Hammer Curl
3
12 reps
RPE 10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 10
3
Seated Hamstring Curl
3
12-15 reps
RPE 10
4
Hip Thrust (Machine)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 10
6
Twisting Knee Raise (Captain’s Chair)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 10
3
Seated Hamstring Curl
3
12-15 reps
RPE 10
4
Hip Thrust (Machine)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 10
6
Twisting Knee Raise (Captain’s Chair)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 10
3
Seated Hamstring Curl
3
12-15 reps
RPE 10
4
Hip Thrust (Machine)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 10
6
Twisting Knee Raise (Captain’s Chair)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 10
3
Seated Hamstring Curl
3
12-15 reps
RPE 10
4
Hip Thrust (Machine)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 10
6
Twisting Knee Raise (Captain’s Chair)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 10
3
Seated Hamstring Curl
3
12-15 reps
RPE 10
4
Hip Thrust (Machine)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 10
6
Twisting Knee Raise (Captain’s Chair)
3
10-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 3
1
Incline Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Lateral Raise (Machine)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Rotary Torso Machine
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
3
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
4
Pull-Up (Weighted)
3 Sets
5 Reps
@9
5
Bicep Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
6
Abs Crunch (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@8
@9
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@9
4
Lying Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
5
Standing Calf Raise
3 Sets
8-10 Reps
@10
6
Hanging Leg Raise
3 Sets
12-15 Reps
@9
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@9
3
Reverse Pec Deck
3 Sets
12-15 Reps
@10
4
Seated Dumbbell Hammer Curl
3 Sets
12 Reps
@10
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
6
Back Extension (Weighted)
3 Sets
12-15 Reps
@9
Day 5
1
Hack Squat
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
12-15 Reps
@10
3
Seated Hamstring Curl
3 Sets
12-15 Reps
@10
4
Hip Thrust (Machine)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
6
Twisting Knee Raise (Captain’s Chair)
3 Sets
10-12 Reps
@9