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Upper/lower

by Lucia

Program Description

Unleash your strength with this dynamic 1-week Upper/Lower workout program designed for four days of intense training. Each session targets major muscle groups, combining effective compound and isolation exercises like the Lat Pulldown, Incline Bench Press, and Bulgarian Split Squat. Whether you're looking to build muscle, increase endurance, or enhance overall fitness, this program provides a balanced approach to upper and lower body training. Get ready to challenge yourself and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 31, 2025 04:32
  • Last Edited
    Oct 31, 2025 04:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Hamstrings
8.3%
Middle Delts
8.1%
Quadriceps
8.1%
Glutes
8.1%
Upper Back
8%
Front Delts
8%
Chest
7.6%
Biceps
7.2%
Lats
6.4%
Abs
5.9%
Calves
5.7%
Lower Back
3.8%
Rear Delts
3%
Forearms
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Chest Fly (Machine)
2
15-20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Chest Fly (Machine)
2
15-20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Chest Fly (Machine)
2
15-20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Chest Fly (Machine)
2
15-20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Chest Fly (Machine)
2
15-20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Chest Fly (Machine)
2
15-20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
15 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Decline Crunch (Weighted)
2
12 reps
-
6
Russian Twist
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
15 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Decline Crunch (Weighted)
2
12 reps
-
6
Russian Twist
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
15 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Decline Crunch (Weighted)
2
12 reps
-
6
Russian Twist
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
15 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Decline Crunch (Weighted)
2
12 reps
-
6
Russian Twist
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
15 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Decline Crunch (Weighted)
2
12 reps
-
6
Russian Twist
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
15 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Decline Crunch (Weighted)
2
12 reps
-
6
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Lateral Raise (Cable)
3
AMRAP
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
AMRAP
-
5
Single Leg Romanian Deadlift
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Lateral Raise (Cable)
3
AMRAP
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
AMRAP
-
5
Single Leg Romanian Deadlift
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Lateral Raise (Cable)
3
AMRAP
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
AMRAP
-
5
Single Leg Romanian Deadlift
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Lateral Raise (Cable)
3
AMRAP
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
AMRAP
-
5
Single Leg Romanian Deadlift
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Lateral Raise (Cable)
3
AMRAP
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
AMRAP
-
5
Single Leg Romanian Deadlift
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Lateral Raise (Cable)
3
AMRAP
-
3
Hip Thrust (Barbell)
2
8-10 reps
-
4
Leg Extension
2
AMRAP
-
5
Single Leg Romanian Deadlift
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
2 Sets
15 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
2 Sets
15-20 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
AMRAP
-
6
Skull Crusher (Barbell)
3 Sets
10 Reps
-
7
Preacher Curl (Barbell)
3 Sets
10 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
15 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Decline Crunch (Weighted)
2 Sets
12 Reps
-
6
Russian Twist
2 Sets
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
2
Lateral Raise (Cable)
3 Sets
AMRAP
-
3
Hip Thrust (Barbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
AMRAP
-
5
Single Leg Romanian Deadlift
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 3
1
Incline Cable Chest Press
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
AMRAP
-
5
Rear Delt Fly (Machine)
2 Sets
AMRAP
-