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BoostcampPNG

2-Day Split Upper/Lower

by Vince
1 athletes joined

Program Description

Unleash your potential with the 2-Day Split Upper/Lower program, designed for those ready to take their training to the next level. Over 16 weeks, you'll engage in 32 sessions that strategically target muscle growth and sculpting through a balanced mix of upper and lower body workouts. Each session incorporates a variety of machine and free weight exercises, ensuring a comprehensive approach to bodybuilding. Perfect for intermediate lifters, this program will help you build strength and definition while keeping your workouts fresh and challenging. Get ready to transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2025 02:46
  • Last Edited
    Dec 05, 2025 02:57
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.1%
Triceps
10.4%
Upper Back
10.4%
Biceps
8.9%
Quadriceps
8.9%
Hamstrings
8.9%
Middle Delts
8.9%
Abs
6.7%
Chest
5.9%
Lats
5.9%
Glutes
4.4%
Rear Delts
4.4%
Forearms
3%
Abductors
2.2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Overhead Press (Machine)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Cable Crunch
3
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
10 Reps
@10
2
Chest Fly (Machine)
2 Sets
10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Lying Leg Curl
3 Sets
10 Reps
@10
4
Overhead Press (Machine)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Cable Crunch
3 Sets
10 Reps
@10