Program Description
Strength and size
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMar 05, 2024 05:11
- Last EditedJun 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!
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 Raise3 Sets
-
2
Tib Raise3 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 Crusher3 Sets
-
Day 1
1
Standing Calf Raise3 Sets
-
2
Tib Raise3 Sets
-
3
Lateral Raise (Dumbbell)5 Sets
-
4
Bench Press (Barbell)3 Sets
-
5
Dumbbell Row3 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 Raise3 Sets
-
2
Tib Raise3 Sets
-
3
Deadlift (Barbell)2 Sets
-
4
Hack Squat3 Sets
-
5
Hamstring Curl3 Sets
-
6
Front Squat (Barbell)3 Sets
-
Day 2
1
Standing Calf Raise3 Sets
-
2
Tib Raise3 Sets
-
3
Deadlift (Barbell)2 Sets
-
4
Hack Squat3 Sets
-
5
Hamstring Curl3 Sets
-
6
Front Squat (Barbell)3 Sets
-