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Alif's Upper Lower

by Alif Fahrizi

Program Description

This program used a lot of compound movements for building muscle. This program will be great for novice to run since fatigue is not a problem yet.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2025 10:33
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your strength training with Alif's Upper Lower program, a comprehensive 8-week journey designed for those ready to elevate their fitness game. This 4-day-a-week regimen focuses on alternating upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session features a mix of compound and isolation exercises, utilizing a full gym setup to maximize your gains. Get ready to build strength, improve endurance, and sculpt your physique with targeted movements that challenge every muscle group!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Incline Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Seated Row (Cable)
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lateral Raise (Cable)
1
-
7
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
-
2
Squat (Paused)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Press (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Bench Press (Close Grip)
1
-
6
Incline Bench Press (Dumbbell)
1
-
7
Reaching Situp
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Stiff Leg Deadlift
1
-
3
High Bar Squat (Barbell)
1
-
4
Bicep Curl (Barbell)
1
-
5
Shrug (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Incline Chest Fly (Dumbbell)
1 Set
-
3
Bench Press (Dumbbell)
1 Set
-
4
Seated Row (Cable)
1 Set
-
5
Chin-Up (Bodyweight)
1 Set
-
6
Lateral Raise (Cable)
1 Set
-
7
Hanging Leg Raise
1 Set
-
Day 2
1
High Bar Squat (Barbell)
1 Set
-
2
Squat (Paused)
1 Set
-
3
Leg Curl
1 Set
-
4
Standing Calf Raise
1 Set
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Overhead Press (Barbell)
1 Set
-
Day 3
1
Pull-Up (Assisted)
1 Set
-
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
-
3
Seated Row (Cable)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Bench Press (Close Grip)
1 Set
-
6
Incline Bench Press (Dumbbell)
1 Set
-
7
Reaching Situp
1 Set
-
Day 4
1
Deadlift (Barbell)
1 Set
-
2
Stiff Leg Deadlift
1 Set
-
3
High Bar Squat (Barbell)
1 Set
-
4
Bicep Curl (Barbell)
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
6
Standing Calf Raise
1 Set
-