Program Description
Upper/Lower bodybuilding split
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 02, 2024 11:04
- Last EditedJun 18, 2025 12:49
Summary
Unlock your potential with the Muscle Building Upper/Lower program, a comprehensive 8-week journey designed for serious lifters. This 4-day split focuses on maximizing hypertrophy through targeted upper and lower body workouts, utilizing a mix of compound and isolation exercises. Expect to push your limits with movements like the barbell bench press and Romanian deadlift, all while honing your form and technique. Join now to build strength, size, and confidence in the gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-8 Reps
@8-9
2
Chest Supported Row (Dumbbell)3 Sets
6-8 Reps
@8-9
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8-9
4
Lat Pulldown3 Sets
8-10 Reps
@8-9
5A
Tricep Pushdown (Cable)3 Sets
10-12 Reps
@8-9
5B
Bicep Curl (Dumbbell)2 Sets
12-15 Reps
@8-9
6A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9
6B
Face Pull1 Set
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@8-9
2
Leg Press3 Sets
10-12 Reps
@8-9
3
Leg Curl3 Sets
8-10 Reps
@8-9
4
Standing Calf Raise4 Sets
6-8 Reps
@9
5A
Cable Crunch3 Sets
8-15 Reps
@10
5B
Hanging Leg Raise3 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)3 Sets
6-8 Reps
@9
2
Seated Overhead Press (Barbell)3 Sets
6-8 Reps
@8-9
3
Seated Row (Cable)3 Sets
8-10 Reps
@8-9
4
Bench Press (Dumbbell)3 Sets
8-10 Reps
@8-9
5
Pec Deck (Machine)2 Sets
10-15 Reps
@8-9
6
Bicep Curl (Cable)3 Sets
10-12 Reps
@8-9
7
Skull Crusher (Dumbbell)2 Sets
12-15 Reps
@8-9
Day 4
1
Squat (Barbell)3 Sets
6-8 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@8-9
3
Leg Curl3 Sets
10-12 Reps
@8-9
4
Seated Calf Raise4 Sets
10-15 Reps
@8-9
5A
Cable Crunch3 Sets
8-15 Reps
@9
5B
Hanging Leg Raise3 Sets
AMRAP
-