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upper lower march 2026

by nicola sorrentino

Program Description

Get ready to elevate your training with the Upper Lower December 2025 program! Over the course of two weeks, this four-day split will help you build strength and muscle by focusing on both upper and lower body workouts. Each session is designed to maximize your gains, ensuring you hit all major muscle groups effectively. Perfect for those looking to enhance their lifting routine, this program will keep you motivated and on track to achieve your fitness goals.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2026 07:12
  • Last Edited
    Mar 27, 2026 07:49
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
20.5%
Glutes
18.2%
Quadriceps
13.6%
Upper Back
11.4%
Lower Back
11.4%
Abs
6.8%
Chest
4.5%
Front Delts
4.5%
Forearms
4.5%
Rear Delts
2.3%
Adductors
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Cable Single
3
10-12 reps
RPE 10
1B
Upper Chest Cable Fly
3
10-15 reps
RPE 10
2A
Seated Row Overhand Single
3
10-15 reps
RPE 10
2B
Incline Fly Press (Dumbbell)
3
10-15 reps
RPE 10
3A
Face Pull
3
10-12 reps
RPE 10
3B
Shrug (Dumbbell)
3
10-30 reps
RPE 10
4
Horizontal Kelso Shrug
3
10-12 reps
RPE 10
5
Vertical Kelso Shrug
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Cable Single
3
10-12 reps
RPE 10
1B
Upper Chest Cable Fly
3
10-15 reps
RPE 10
2A
Seated Row Overhand Single
3
10-15 reps
RPE 10
2B
Incline Fly Press (Dumbbell)
3
10-15 reps
RPE 10
3A
Face Pull
3
10-12 reps
RPE 10
3B
Shrug (Dumbbell)
3
10-30 reps
RPE 10
4
Horizontal Kelso Shrug
3
10-12 reps
RPE 10
5
Vertical Kelso Shrug
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
3
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Good Morning
3
10-15 reps
RPE 8
4A
Single Leg Extensions
3
15-20 reps
RPE 9
4B
Single-Leg Leg Curl
3
-
-
5
Suitcase Deadlift
3
10-30 reps
RPE 10
6
Hip Thrust (Barbell)
3
10-20 reps
RPE 10
7
Farmer's Walk (Weighted)
3
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
3
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Good Morning
3
10-15 reps
RPE 8
4A
Single Leg Extensions
3
15-20 reps
RPE 9
4B
Single-Leg Leg Curl
3
-
-
5
Suitcase Deadlift
3
10-30 reps
RPE 10
6
Hip Thrust (Barbell)
3
10-20 reps
RPE 10
7
Farmer's Walk (Weighted)
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Cable Single
3
10-12 reps
RPE 10
1B
Upper Chest Cable Fly
3
10-15 reps
RPE 10
2A
Seated Row Overhand Single
3
10-15 reps
RPE 10
2B
Incline Fly Press (Dumbbell)
3
10-15 reps
RPE 10
3A
Face Pull
3
10-12 reps
RPE 10
3B
Shrug (Dumbbell)
3
10-30 reps
RPE 10
4
Horizontal Kelso Shrug
3
10-12 reps
RPE 10
5
Vertical Kelso Shrug
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Cable Single
3
10-12 reps
RPE 10
1B
Upper Chest Cable Fly
3
10-15 reps
RPE 10
2A
Seated Row Overhand Single
3
10-15 reps
RPE 10
2B
Incline Fly Press (Dumbbell)
3
10-15 reps
RPE 10
3A
Face Pull
3
10-12 reps
RPE 10
3B
Shrug (Dumbbell)
3
10-30 reps
RPE 10
4
Horizontal Kelso Shrug
3
10-12 reps
RPE 10
5
Vertical Kelso Shrug
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
3
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Good Morning
3
10-15 reps
RPE 8
4A
Single Leg Extensions
3
15-20 reps
RPE 9
4B
Single-Leg Leg Curl
3
-
-
5
Suitcase Deadlift
3
10-30 reps
RPE 10
6
Hip Thrust (Barbell)
3
10-20 reps
RPE 10
7
Farmer's Walk (Weighted)
3
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
3
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Good Morning
3
10-15 reps
RPE 8
4A
Single Leg Extensions
3
15-20 reps
RPE 9
4B
Single-Leg Leg Curl
3
-
-
5
Suitcase Deadlift
3
10-30 reps
RPE 10
6
Hip Thrust (Barbell)
3
10-20 reps
RPE 10
7
Farmer's Walk (Weighted)
3
20-30 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1A
Lat Pulldown Cable Single
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
1B
Upper Chest Cable Fly
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
2A
Seated Row Overhand Single
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
2B
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3A
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@10
@10
@10
4
Horizontal Kelso Shrug
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
5
Vertical Kelso Shrug
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
Day 2
1
Reverse Lunge (Bodyweight)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3
Good Morning
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
4A
Single Leg Extensions
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4B
Single-Leg Leg Curl
1 Set
1 Set
1 Set
-
-
-
-
-
-
5
Suitcase Deadlift
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@10
@10
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@10
@10
@10
Day 3
1A
Lat Pulldown Cable Single
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
1B
Upper Chest Cable Fly
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
2A
Seated Row Overhand Single
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
2B
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3A
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@10
@10
@10
4
Horizontal Kelso Shrug
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
5
Vertical Kelso Shrug
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
Day 4
1
Reverse Lunge (Bodyweight)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3
Good Morning
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
4A
Single Leg Extensions
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4B
Single-Leg Leg Curl
1 Set
1 Set
1 Set
-
-
-
-
-
-
5
Suitcase Deadlift
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@10
@10
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@10
@10
@10