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Express Upper/Lower Split

by Christian Bouffard
2 athletes joined

Program Description

This is a general purpose bodybuilding program designed specifically for people who have jobs and workout during their lunch break. It's an upper/lower split with 5 sessions a week. The first 4 sessions are meant to be performed in a gym during your lunch break and should take no more than 45 minutes each. The 5th session focuses on bodyweight exercises that can be performed at home with basic equipment.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 14, 2025 04:54
  • Last Edited
    Oct 17, 2025 08:29

Summary

Transform your training with the Express Upper/Lower Split program, designed for those looking to maximize their gains in just 4 weeks. This 5-day split focuses on alternating upper and lower body workouts, incorporating a variety of machines and free weights to target all major muscle groups effectively. Each session is structured to challenge you with a mix of compound and isolation exercises, ensuring balanced development and strength. Get ready to elevate your fitness game and achieve your goals faster than ever!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Lats
11%
Upper Back
11%
Triceps
11%
Chest
10.5%
Middle Delts
8.7%
Biceps
7.6%
Hamstrings
5.7%
Abs
5.7%
Quadriceps
4.8%
Calves
4.4%
Glutes
3.1%
Lower Back
2.6%
Rear Delts
1.2%
Forearms
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-15 reps
-
2
Lat Pulldown
4
8-15 reps
-
3
Upright Row (Barbell)
4
8-15 reps
-
4A
Bicep Curl (Barbell)
2
8-15 reps
-
4B
Skull Crusher (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-15 reps
-
2
Lat Pulldown
4
8-15 reps
-
3
Upright Row (Barbell)
4
8-15 reps
-
4A
Bicep Curl (Barbell)
2
8-15 reps
-
4B
Skull Crusher (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-15 reps
-
2
Lat Pulldown
4
8-15 reps
-
3
Upright Row (Barbell)
4
8-15 reps
-
4A
Bicep Curl (Barbell)
2
8-15 reps
-
4B
Skull Crusher (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-15 reps
-
2
Lat Pulldown
4
8-15 reps
-
3
Upright Row (Barbell)
4
8-15 reps
-
4A
Bicep Curl (Barbell)
2
8-15 reps
-
4B
Skull Crusher (Barbell)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Leg Curl
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Leg Curl
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Leg Curl
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Leg Curl
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-15 reps
-
2
Seated Row (Cable)
4
8-15 reps
-
3
Lateral Raise (Machine)
4
8-15 reps
-
4A
Bayesian Curl
2
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-15 reps
-
2
Seated Row (Cable)
4
8-15 reps
-
3
Lateral Raise (Machine)
4
8-15 reps
-
4A
Bayesian Curl
2
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-15 reps
-
2
Seated Row (Cable)
4
8-15 reps
-
3
Lateral Raise (Machine)
4
8-15 reps
-
4A
Bayesian Curl
2
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-15 reps
-
2
Seated Row (Cable)
4
8-15 reps
-
3
Lateral Raise (Machine)
4
8-15 reps
-
4A
Bayesian Curl
2
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2
Leg Extension
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2
Leg Extension
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2
Leg Extension
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2
Leg Extension
3
8-15 reps
-
3
Standing Calf Raise (Machine)
3
8-15 reps
-
4
Abs Crunch (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Deficit Push Up
4
AMRAP
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Deficit Push Up
4
AMRAP
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Deficit Push Up
4
AMRAP
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Deficit Push Up
4
AMRAP
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
8-15 Reps
-
2
Lat Pulldown
4 Sets
8-15 Reps
-
3
Upright Row (Barbell)
4 Sets
8-15 Reps
-
4A
Bicep Curl (Barbell)
2 Sets
8-15 Reps
-
4B
Skull Crusher (Barbell)
2 Sets
8-15 Reps
-
Day 2
1
Hack Squat
3 Sets
8-15 Reps
-
2
Leg Curl
3 Sets
8-15 Reps
-
3
Standing Calf Raise (Machine)
3 Sets
8-15 Reps
-
4
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
Day 3
1
Incline Chest Press (Machine)
4 Sets
8-15 Reps
-
2
Seated Row (Cable)
4 Sets
8-15 Reps
-
3
Lateral Raise (Machine)
4 Sets
8-15 Reps
-
4A
Bayesian Curl
2 Sets
8-15 Reps
-
4B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
2
Leg Extension
3 Sets
8-15 Reps
-
3
Standing Calf Raise (Machine)
3 Sets
8-15 Reps
-
4
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
Day 5
1
Dip (Bodyweight)
4 Sets
AMRAP
-
2
Deficit Push Up
4 Sets
AMRAP
-
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-