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Upper Lower

by Dawson Ablett
2 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 10, 2024 09:24
  • Last Edited
    Jun 18, 2025 12:27

Summary

Unleash your strength with the Upper Lower program, a focused 4-week training plan designed for dedicated lifters. This program splits your workouts into upper and lower body sessions, allowing for optimal recovery while building muscle and power. With four training days each week, you'll engage in compound and isolation movements, utilizing essential equipment found in a garage gym. Get ready to elevate your fitness and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Military Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pull-Up (Assisted)
4
6 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Military Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pull-Up (Assisted)
4
6 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Military Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pull-Up (Assisted)
4
6 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Military Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pull-Up (Assisted)
4
6 reps
-
6
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Standing Calf Raise
6
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Extension
4
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
3 reps
-
-
2
Standing Calf Raise
6
15 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Standing Calf Raise
6
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Extension
4
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Standing Calf Raise
6
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Extension
4
-
5
Hip Thrust (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
-
2
Skull Crusher (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Face Pull
4
-
7
Barbell Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
8 reps
-
2
Skull Crusher (Barbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Military Press (Smith Machine)
4
6 reps
-
6
Face Pull
4
15 reps
-
7
Barbell Row
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
-
2
Skull Crusher (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Face Pull
4
-
7
Barbell Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
-
2
Skull Crusher (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Military Press (Smith Machine)
4
-
6
Face Pull
4
-
7
Barbell Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
6
-
3
Lunge (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
12 reps
6 reps
-
-
2
Standing Calf Raise
6
15 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
6
-
3
Lunge (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
6
-
3
Lunge (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Military Press (Barbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Pull-Up (Assisted)
4 Sets
6 Reps
-
6
Face Pull
4 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
2
Standing Calf Raise
6 Sets
-
3
Romanian Deadlift (Barbell)
4 Sets
-
4
Leg Extension
4 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
Day 3
1
Dip (Assisted)
4 Sets
-
2
Skull Crusher (Barbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Seated Military Press (Smith Machine)
4 Sets
-
6
Face Pull
4 Sets
-
7
Barbell Row
3 Sets
-
Day 4
1
Squat (Barbell)
4 Sets
-
2
Standing Calf Raise
6 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-