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Upper Lower Hypertrophy

by Niklas K.
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2024 03:29
  • Last Edited
    Jun 18, 2025 12:15

Summary

Transform your physique with the Upper Lower Hypertrophy program, designed for dedicated lifters ready to build muscle and strength in just one week. This 4-day split focuses on alternating upper and lower body workouts, incorporating essential exercises like High Bar Squats and Incline Dumbbell Presses, ensuring balanced development across all major muscle groups. With a mix of compound and isolation movements, you'll maximize hypertrophy and enhance your overall performance. Get ready to push your limits and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
9-11 reps
RPE 9
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
6
Machine Preacher Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-7 reps
RPE 8
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
3
8-10 reps
RPE 10
4
Single Leg Press Calf Raise
3
8-10 reps
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Lateral Raise (Cable)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
2
Leg Press
2
5-7 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Single Leg Press Calf Raise
3
8-10 reps
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
High Bar Squat (Barbell)
2 Sets
5-7 Reps
@8
2
Leg Extension
2 Sets
8-10 Reps
@10
3
Leg Curl
3 Sets
8-10 Reps
@10
4
Single Leg Press Calf Raise
3 Sets
8-10 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Seated Row (Cable)
3 Sets
8-10 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
6
Bayesian Curl
3 Sets
8-10 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
9-11 Reps
@9
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
4
Underhand Lat Pulldown
3 Sets
8-10 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@10
6
Machine Preacher Curl
3 Sets
8-10 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@8
2
Leg Press
2 Sets
5-7 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@10
4
Single Leg Press Calf Raise
3 Sets
8-10 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10