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Upper lower 1

by oliver M.
5.0
(1 rating)

Program Description

Calcium ions pmo

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 02:42
  • Last Edited
    Sep 30, 2025 08:18

Summary

Unlock your strength potential with the Upper Lower 1 program, designed to elevate your training in just one week! This 4-day split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and recovery. You'll tackle a variety of exercises, including lat pulldowns, bench presses, and shoulder presses, utilizing a full gym setup to maximize your gains. Get ready to push your limits and build a stronger, more defined physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Biceps
8.4%
Front Delts
8.2%
Chest
8.2%
Quadriceps
7.7%
Glutes
7.5%
Lats
6.9%
Upper Back
6.8%
Hamstrings
6.6%
Middle Delts
6.4%
Calves
5.5%
Adductors
4.8%
Abs
4%
Abductors
3.7%
Rear Delts
2.6%
Lower Back
2%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Chest Fly (Machine)
2
4-6 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
3-5 reps
RPE 8
RPE 10
2
Leg Extension
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
3
Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
3-5 reps
4-6 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
4-6 reps
RPE 10
RPE 10
4
Lat Pulldown
2
1
6-8 reps
4-6 reps
RPE 10
RPE 10
5
Single Arm Iso Row
2
8-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
Bayesian Curl
2
6-8 reps
RPE 10
9
Hammer Curl (Cable)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
1
8-10 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-6 Reps
3-5 Reps
@8
@10
2
Leg Extension
1 Set
1 Set
4-6 Reps
6-8 Reps
@10
@10
3
Hamstring Curl
3 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
6-8 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Chest Fly (Machine)
2 Sets
4-6 Reps
@10
4
Reverse Pec Deck
2 Sets
8-10 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
1 Set
4-8 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
3-5 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
3-5 Reps
4-6 Reps
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
@10
@10
4
Lat Pulldown
2 Sets
1 Set
6-8 Reps
4-6 Reps
@10
@10
5
Single Arm Iso Row
2 Sets
8-10 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
Bayesian Curl
2 Sets
6-8 Reps
@10
9
Hammer Curl (Cable)
1 Set
6-8 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
3-5 Reps
@10
2
Bulgarian Split Squat (Barbell)
1 Set
8-10 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
6-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-8 Reps
@10
7
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10