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Upper Lower

by Tom C.
8 athletes joined

Program Description

To hit all muscle groups at least twice a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 08:55
  • Last Edited
    Jun 18, 2025 08:41

Summary

Transform your strength training with the Upper Lower program, a comprehensive 8-week plan designed for those ready to elevate their fitness. Comprising four days of targeted workouts each week, this program focuses on alternating upper and lower body sessions, ensuring balanced muscle development. You'll tackle a variety of exercises, including the Bulgarian Split Squat, Deadlift, and Bench Press, utilizing a full gym setup to maximize your gains. Get ready to build strength, enhance endurance, and sculpt your physique with every rep!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Cable Crunch
2
12 reps
-
7
Decline Crunch (Weighted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Bench Press (Dumbbell)
3
8 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Face Pull
2
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Spider Curl
2
1
12 reps
-
-
6
Tricep Extension (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
3
Standing Calf Raise
4
12 reps
-
4
One Arm Lateral Raise (Cable)
2
12 reps
-
5
Cable Crunch
2
12 reps
-
6
Lying Leg Raise
2
12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
3
Standing Calf Raise
4 Sets
12 Reps
-
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
-
5
Cable Crunch
2 Sets
12 Reps
-
6
Lying Leg Raise
2 Sets
12 Reps
-
Day 1
1
Lat Pulldown
4 Sets
8 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
5
Bicep Curl (Cable)
2 Sets
12 Reps
-
6
Tricep Extension (Cable)
2 Sets
12 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
6 Reps
-
3
Leg Curl
2 Sets
12 Reps
-
4
Leg Extension
2 Sets
12 Reps
-
5
Hip Abductor (Machine)
2 Sets
15 Reps
-
6
Cable Crunch
2 Sets
12 Reps
-
7
Decline Crunch (Weighted)
2 Sets
10 Reps
-
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Face Pull
2 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Spider Curl
2 Sets
1 Set
12 Reps
-
-
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
-