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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Chest
10.1%
Lats
9.3%
Front Delts
8.9%
Hamstrings
8.5%
Triceps
8.1%
Abs
8.1%
Glutes
7.7%
Quadriceps
7.7%
Middle Delts
6.1%
Biceps
5.7%
Calves
4%
Lower Back
2%
Adductors
1.6%
Rear Delts
0.8%
Forearms
0.4%
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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
-