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Lower/Upper + Arnold

by Noah M.

Program Description

get big for zyzz

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 10:05
  • Last Edited
    Jun 18, 2025 09:15

Summary

Transform your physique with the Lower/Upper + Arnold program, a comprehensive 6-week training plan designed for serious lifters. With five days of targeted workouts each week, you'll alternate between lower body sessions focusing on hamstrings and upper body routines that build strength and muscle across all major muscle groups. Experience a blend of classic lifts and machine exercises, ensuring balanced development and optimal results. Get ready to push your limits and elevate your training to new heights!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Hack Squat
3
5-8 reps
RPE 9
3
Seated Hamstring Curl
3
6-12 reps
RPE 10
4
Hip Thrust (Machine)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
5-10 reps
RPE 10
5
Bicep Curl (Machine)
3
5-10 reps
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 10
7
Lateral Raise (Machine)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 9
RPE 8
2
Belt Squat RDL
3
5-10 reps
RPE 8
3
Leg Extension
3
6-12 reps
RPE 10
4
Glute Med Kickback
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
T-Bar Row
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 9.5
3
Machine Hammer Curl
2
5-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Hack Squat
3 Sets
5-8 Reps
@9
3
Seated Hamstring Curl
3 Sets
6-12 Reps
@10
4
Hip Thrust (Machine)
3 Sets
6-12 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
5-10 Reps
@10
5
Bicep Curl (Machine)
3 Sets
5-10 Reps
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@10
7
Lateral Raise (Machine)
3 Sets
5-10 Reps
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Belt Squat RDL
3 Sets
5-10 Reps
@8
3
Leg Extension
3 Sets
6-12 Reps
@10
4
Glute Med Kickback
3 Sets
5-10 Reps
@10
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
T-Bar Row
3 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
5-10 Reps
@10
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
4-8 Reps
@9
2
Preacher Curl (Dumbbell)
3 Sets
5-10 Reps
@9.5
3
Machine Hammer Curl
2 Sets
5-10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10