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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Upper Back
11%
Biceps
11%
Lats
9.8%
Quadriceps
8.3%
Hamstrings
8.1%
Abs
7.7%
Middle Delts
6.9%
Front Delts
6.9%
Calves
5.8%
Chest
5.8%
Glutes
4%
Lower Back
2.3%
Rear Delts
0.6%
Adductors
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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