Upper/Lower Split | Workout Programs | Boostcamp App |

Upper/Lower Split

by Ethan

Program Description

Upper/Lower split

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Jun 09, 2024 12:58

Last Edited

Jun 09, 2024 01:10

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Day 1

1

Incline Chest Press (Machine)

4 Sets

12 Reps

2

Seated Row (Cable)

4 Sets

12 Reps

3

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

4

Lat Pulldown

3 Sets

12 Reps

5

Decline Machine Press

3 Sets

12 Reps

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

7

Face Pull

3 Sets

15 Reps

8

Tricep Rope Push Down (Cable)

3 Sets

AMRAP

Day 2

1

Squat (Barbell)

4 Sets

12 Reps

2

Leg Press

4 Sets

15 Reps

3

Seated Hamstring Curl

3 Sets

15 Reps

4

Leg Extension

3 Sets

15 Reps

5

Leg Press Calf Press

4 Sets

20 Reps

6

Hanging Leg Raise

3 Sets

AMRAP

7

Machine Crunch

3 Sets

15 Reps

Day 3

1

Incline Bench Press (Barbell)

4 Sets

12 Reps

2

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

3

Single Arm Iso Row

4 Sets

12 Reps

4

Pec Deck (Machine)

3 Sets

15 Reps

5

Rear Delt Fly (Machine)

3 Sets

15 Reps

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

7

Incline Curl (Dumbbell)

3 Sets

12 Reps

8

Overhead Tricep Extension (Cable)

3 Sets

15 Reps

Day 4

1

Hack Squat

4 Sets

12 Reps

2

Leg Press

4 Sets

15 Reps

3

Leg Extension

3 Sets

12 Reps

4

Leg Curl

3 Sets

15 Reps

5

Leg Press Calf Press

4 Sets

20 Reps

6

Shoulder Press (Plate Loaded)

3 Sets

12 Reps

7

Lateral Raise (Dumbbell)

3 Sets

15 Reps

8

Face Pull

3 Sets

15 Reps

9

Cable Crunch

3 Sets

20 Reps

10

Hanging Leg Raise

3 Sets

AMRAP