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Upper_Lower

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Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 14, 2026 03:45
  • Last Edited
    Jan 14, 2026 04:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
12.9%
Front Delts
11.2%
Glutes
10.8%
Chest
10.2%
Triceps
10.2%
Abs
6.4%
Upper Back
5.8%
Lats
4.7%
Biceps
4.4%
Forearms
3%
Lower Back
2.7%
Middle Delts
2%
Adductors
1.7%
Rear Delts
1%
Other
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
GHD
3
10-12 reps
RPE 6
4
Hip Raises (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Dip (Bodyweight)
3
8-10 reps
RPE 6
5
Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 6
3
Leg Extension
3
8-10 reps
RPE 6
4
Leg Curl
3
12-14 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6
4
Dip (Bodyweight)
3
6+ reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
3
GHD
3 Sets
10-12 Reps
@6
4
Hip Raises (Dumbbell)
3 Sets
8-10 Reps
@6
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
6-8 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@6
5
Plank
3 Sets
1 mins
@6
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@6
3
Leg Extension
3 Sets
8-10 Reps
@6
4
Leg Curl
3 Sets
12-14 Reps
@6
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@6
3
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6
4
Dip (Bodyweight)
3 Sets
6+ Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@6