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Big Mike's Upper/Lower Strength Program

by Michael J.

Program Description

4 day upper/lower split that focuses on building size and strength through compound exercises. Increases weight and decreases reps throughout the weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2024 05:35
  • Last Edited
    Jun 18, 2025 12:38

Summary

Unlock your strength potential with Big Mike's Upper/Lower Strength Program! Over the course of 4 weeks, you'll engage in a balanced regimen that targets all major muscle groups through 4 training days each week. This program emphasizes compound lifts like squats and bench presses, while also incorporating isolation exercises to maximize muscle growth and endurance. Perfect for those looking to build strength and increase their lifting capacity, this plan will guide you through progressive overload techniques to ensure continuous improvement. Get ready to elevate your training and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
2
10 reps
-
4
Hip Abductor (Machine)
3
12-20 reps
-
5
Hip Adductor (Machine)
3
12-20 reps
-
6
Trap Bar Farmers Walk
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
80%
2
Front Squat (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Trap Bar Farmers Walk
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Front Squat (Barbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Trap Bar Farmers Walk
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
90%
2
Front Squat (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
75%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
90%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Suitcase Carry
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Reverse Hyperextension
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Jump Squat
3
5 reps
-
6
Suitcase Carry
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Hyperextension
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Jump Squat
3
5 reps
-
6
Suitcase Carry
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Hyperextension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Landmine Oblique Twist
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
80%
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Landmine Oblique Twist
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
85%
2
Seated Row (Cable)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-8 reps
-
6
Landmine Oblique Twist
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-4 reps
90%
2
Seated Row (Cable)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Lat Pulldown
3
6 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Landmine Oblique Twist
2 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Ab Wheel
2 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Suitcase Carry
2 Sets
0.5-1 mins
-
Day 1
1
Deadlift (Barbell)
3 Sets
6-8 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
2 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
12-20 Reps
-
5
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
6
Trap Bar Farmers Walk
2 Sets
0.5-1 mins
-