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My Upper/Lower Split

by AJ Cordero
1 athletes joined

Program Description

Warm-up sets: do them without rest in between, then rest before the first working set. Rest time: 2-3 Minutes

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 20, 2025 12:23
  • Last Edited
    Jun 20, 2025 12:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Bicep Curl (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Pec Deck (Machine)
3
8-10 reps
RPE 8
8
Reverse Pec Deck
3
8-10 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Bicep Curl (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Pec Deck (Machine)
3
8-10 reps
RPE 8
8
Reverse Pec Deck
3
8-10 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Bicep Curl (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Pec Deck (Machine)
3
8-10 reps
RPE 8
8
Reverse Pec Deck
3
8-10 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Bicep Curl (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Pec Deck (Machine)
3
8-10 reps
RPE 8
8
Reverse Pec Deck
3
8-10 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Bicep Curl (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Pec Deck (Machine)
3
8-10 reps
RPE 8
8
Reverse Pec Deck
3
8-10 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Bicep Curl (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
7
Pec Deck (Machine)
3
8-10 reps
RPE 8
8
Reverse Pec Deck
3
8-10 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
8-10 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
5
Reverse Pec Deck
3 Sets
8-10 Reps
@8
6
Lat Pulldown
3 Sets
8-10 Reps
@8
7
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
8
Bicep Curl (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Seated Hamstring Curl
3 Sets
8-10 Reps
@8
2
Leg Press
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
6
Abs Crunch (Machine)
3 Sets
8-10 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
3
Bicep Curl (Machine)
3 Sets
8-10 Reps
@8
4
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
5
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
7
Pec Deck (Machine)
3 Sets
8-10 Reps
@8
8
Reverse Pec Deck
3 Sets
8-10 Reps
@8
9
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
Day 4
1
Seated Hamstring Curl
3 Sets
8-10 Reps
@8
2
Leg Press
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
6
Abs Crunch (Machine)
3 Sets
8-10 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
@8