Upper Lower Perfected

by Jakob F.

5 athletes joined

Program Description

Pick your own sets and reps

Program Overview

Level
Novice, Beginner, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2024 09:38
Last Edited
Jul 07, 2025 06:16

Summary

Unlock your strength potential with "Upper Lower Perfected," a dynamic 6-week program designed for serious lifters. Committed to four days a week, this plan expertly alternates between upper and lower body workouts, focusing on both push and pull movements to build muscle and enhance performance. Each session is crafted to target key muscle groups, ensuring balanced development and optimal recovery. Perfect for those equipped with a garage gym, this program will elevate your training and help you achieve your fitness goals with confidence.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Rope Push Down (Cable)

Day 1

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Wide Grip Pull-Up

Dumbbell Row

Lateral Raise (Dumbbell)

Skull Crusher

Day 1

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Rope Push Down (Cable)

Day 1

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Wide Grip Pull-Up

Dumbbell Row

Lateral Raise (Dumbbell)

Skull Crusher

Day 1

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Rope Push Down (Cable)

Day 1

Dip (Weighted)

Chin-Up (Weighted)

Day 2

Front Squat (Barbell)

Sissy Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Day 2

Front Squat (Barbell)

Sissy Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Day 2

Front Squat (Barbell)

Sissy Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Day 2

Front Squat (Barbell)

Sissy Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Day 2

Front Squat (Barbell)

Sissy Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Day 2

Squat (Low Bar)

Deadlift (Barbell)

Day 3

Dip (Weighted)

Wide Grip Pull-Up

Dumbbell Row

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Day 3

Dip (Weighted)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher

Reverse Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Day 3

Dip (Weighted)

Wide Grip Pull-Up

Dumbbell Row

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Day 3

Dip (Weighted)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher

Reverse Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Day 3

Dip (Weighted)

Wide Grip Pull-Up

Dumbbell Row

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Day 4

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Day 4

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Day 4

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Day 4

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Day 4

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Day 1

Incline Bench Press (Barbell)

1 Set

Bench Press (Dumbbell)

1 Set

Chin-Up (Weighted)

1 Set

Lateral Raise (Dumbbell)

1 Set

Skull Crusher

1 Set

Tricep Rope Push Down (Cable)

1 Set

Day 2

Front Squat (Barbell)

1 Set

Sissy Squat

1 Set

Leg Extension

1 Set

Lying Leg Curl

1 Set

Standing Calf Raise

1 Set

Day 3

Dip (Weighted)

1 Set

Wide Grip Pull-Up

1 Set

Dumbbell Row

1 Set

Lateral Raise (Dumbbell)

1 Set

Bicep Curl (Dumbbell)

1 Set

Reverse Bicep Curl (Dumbbell)

1 Set

Day 4

Squat (Low Bar)

1 Set

Romanian Deadlift (Barbell)

1 Set

Lying Leg Curl

1 Set

Standing Calf Raise

1 Set