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Upper-Lower

by Jacob B.

Program Description

Improve physique

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 08, 2024 12:16
  • Last Edited
    Jun 18, 2025 12:01

Summary

Transform your physique with the Upper-Lower program, a focused 4-week training regimen designed for serious lifters. This program splits your workouts into upper and lower body sessions, executed four times a week, ensuring balanced development and optimal recovery. Each session features a mix of compound and isolation exercises, targeting key muscle groups with precision. Get ready to build strength, enhance endurance, and sculpt your body like never before!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.1%
Quadriceps
14.2%
Biceps
10.4%
Hamstrings
9.4%
Glutes
8.5%
Lats
8.5%
Triceps
7.5%
Upper Back
7.5%
Chest
7.5%
Lower Back
4.7%
Front Delts
2.8%
Adductors
1.9%
Forearms
0.9%
Abductors
0.9%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Decline Crunch (Weighted)
1
-
3
Side Crunch (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Decline Crunch (Weighted)
1
-
3
Side Crunch (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Decline Crunch (Weighted)
1
-
3
Side Crunch (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Decline Crunch (Weighted)
1
-
3
Side Crunch (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Bicep Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Bicep Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Bicep Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
Good Morning
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
Good Morning
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
Good Morning
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
Good Morning
1
-
Week 1
1 / 4 Weeks
Day 1
1
Hanging Leg Raise
1 Set
-
2
Decline Crunch (Weighted)
1 Set
-
3
Side Crunch (Cable)
1 Set
-
Day 2
1
Bench Press (Barbell)
1 Set
-
2
Dip (Weighted)
1 Set
-
3
Bicep Curl (Barbell)
1 Set
-
Day 3
1
Squat (Barbell)
1 Set
-
2
Leg Extension
1 Set
-
3
Leg Press (45 Degrees)
1 Set
-
Day 4
1
Underhand Lat Pulldown
1 Set
-
2
Bent Over Row (Barbell)
1 Set
-
3
Good Morning
1 Set
-