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upper lower program winter

by Nico

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2024 12:07
  • Last Edited
    Jun 18, 2025 11:23

Summary

Elevate your strength training this winter with the Upper Lower Program, a comprehensive 12-week plan designed for serious lifters. Comprising four intense sessions each week, this program strategically targets both upper and lower body muscle groups, ensuring balanced development and optimal recovery. Each workout includes a mix of compound and isolation exercises, utilizing a full gym setup to maximize your gains. Get ready to push your limits and transform your physique with a structured approach that keeps you motivated and progressing every step of the way!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
T-Bar Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
3 Sets
12 Reps
@10
2
Leg Extension
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
20 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Leg Curl
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
T-Bar Row
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9