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UPPER UPPER LOWER

by Mike O.
5.0
(1 rating)

Program Description

The main focus of this program is the arms. The lagging triceps and biceps are going to get up to speed with the chest and back here.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2024 09:06
  • Last Edited
    Jun 18, 2025 11:35

Summary

Introducing the UPPER UPPER LOWER program, a focused 1-week training plan designed for those ready to build strength and muscle through a balanced approach. With three sessions per week, you'll target your upper body twice and finish with a lower body workout, utilizing a mix of barbell, dumbbell, and bodyweight exercises. Expect to challenge your chest, back, and arms with compound movements like the Bench Press and Pull-Ups, while also engaging your legs and core. This program is perfect for lifters looking to maximize their gains in a short time frame while honing their technique and intensity. Get ready to elevate your training!
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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)
4
3-5 reps
RPE 9.5
2
Pull-Up (Bodyweight)
1
4
6-
10-12 reps
RPE 6
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
1
3
5-10 reps
8-10 reps
RPE 6
RPE 9.5
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Shrug (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 6
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5
Hammer Curl
1
3
5-10 reps
8-10 reps
RPE 6
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-15 reps
8-10 reps
RPE 6
RPE 9.5
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9.5
4
Lying Leg Curl
4
10-15 reps
RPE 8.5
5
Seated Calf Raise
4
AMRAP
RPE 10
6
Gripper
4
5-7 reps
-
7
Wrist Curls
4
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9.5
2
Pull-Up (Bodyweight)
1 Set
4 Sets
6-
10-12 Reps
@6
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Dumbbell)
1 Set
3 Sets
5-10 Reps
8-10 Reps
@6
@9.5
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Shrug (Dumbbell)
3 Sets
15 Reps
@9
Day 2
1
Tricep Extension (Dumbbell)
1 Set
3 Sets
5-10 Reps
8-12 Reps
@6
@10
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5
Hammer Curl
1 Set
3 Sets
5-10 Reps
8-10 Reps
@6
@10
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
10-15 Reps
8-10 Reps
@6
@9.5
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9.5
4
Lying Leg Curl
4 Sets
10-15 Reps
@8.5
5
Seated Calf Raise
4 Sets
AMRAP
@10
6
Gripper
4 Sets
5-7 Reps
-
7
Wrist Curls
4 Sets
AMRAP
@10