logo
BoostcampPNG

Upper Lower

by Aoidhan G.
1 athletes joined

Program Description

Strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 05, 2024 05:11
  • Last Edited
    Jun 18, 2025 11:39

Summary

Transform your physique with the Upper Lower program, a comprehensive 12-week journey designed for serious lifters. This 4-day split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with a variety of exercises, including bodyweight movements and barbell lifts, tailored to build strength and enhance definition. Whether you’re aiming to bulk up or tone down, this program will elevate your training and help you achieve your fitness goals. Get ready to push your limits and see real results!
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
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
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Lateral Raise (Dumbbell)
5
-
4
Bench Press (Barbell)
3
-
5
Dumbbell Row
3
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Dip (Bodyweight)
3
-
4
Chin-Up (Bodyweight)
3
-
5
Incline Bench Press (Barbell)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
4
-
8
Bicep Curl (Barbell)
3
-
10
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Tib Raise
3
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
3
-
5
Hamstring Curl
3
-
6
Front Squat (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 3
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Incline Bench Press (Barbell)
3 Sets
-
6
Bent Over Row (Barbell)
3 Sets
-
7
Lateral Raise (Dumbbell)
4 Sets
-
8
Bicep Curl (Barbell)
3 Sets
-
10
Skull Crusher
3 Sets
-
Day 1
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Lateral Raise (Dumbbell)
5 Sets
-
4
Bench Press (Barbell)
3 Sets
-
5
Dumbbell Row
3 Sets
-
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
Day 4
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Deadlift (Barbell)
2 Sets
-
4
Hack Squat
3 Sets
-
5
Hamstring Curl
3 Sets
-
6
Front Squat (Barbell)
3 Sets
-
Day 2
1
Standing Calf Raise
3 Sets
-
2
Tib Raise
3 Sets
-
3
Deadlift (Barbell)
2 Sets
-
4
Hack Squat
3 Sets
-
5
Hamstring Curl
3 Sets
-
6
Front Squat (Barbell)
3 Sets
-