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My Upper/Lower Split

by AJ Cordero
2 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
    Aug 25, 2025 10:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Middle Delts
10.3%
Quadriceps
10%
Front Delts
9.8%
Chest
8.9%
Biceps
8.9%
Hamstrings
8.3%
Upper Back
7.6%
Lats
6.3%
Calves
5.6%
Rear Delts
4.7%
Adductors
3.1%
Glutes
2.7%
Forearms
1.3%
Abs
0.4%
Abductors
0.4%
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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
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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 (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
10-15 reps
RPE 8
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
10-15 reps
RPE 8
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
10-15 reps
RPE 8
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
10-15 reps
RPE 8
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
10-15 reps
RPE 8
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
10-15 reps
RPE 8
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
2
Lat Pulldown
2
5-10 reps
RPE 8
3
Shoulder Press (Machine)
2
6-8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Reverse Pec Deck
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
2
Lat Pulldown
2
5-10 reps
RPE 8
3
Shoulder Press (Machine)
2
6-8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Reverse Pec Deck
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
2
Lat Pulldown
2
5-10 reps
RPE 8
3
Shoulder Press (Machine)
2
6-8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Reverse Pec Deck
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
2
Lat Pulldown
2
5-10 reps
RPE 8
3
Shoulder Press (Machine)
2
6-8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Reverse Pec Deck
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
2
Lat Pulldown
2
5-10 reps
RPE 8
3
Shoulder Press (Machine)
2
6-8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Reverse Pec Deck
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
2
Lat Pulldown
2
5-10 reps
RPE 8
3
Shoulder Press (Machine)
2
6-8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Reverse Pec Deck
3
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8
2
Leg Press
2
6-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Machine)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8
2
Leg Press
2
6-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Machine)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8
2
Leg Press
2
6-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Machine)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8
2
Leg Press
2
6-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Machine)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8
2
Leg Press
2
6-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Machine)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8
2
Leg Press
2
6-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Machine)
3
6-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8
@8
2
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8
@8
3
Pec Deck (Machine)
2 Sets
6-10 Reps
@8
4
Lat Pulldown
2 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
10-15 Reps
@8
@8
2
Leg Extension
3 Sets
8-10 Reps
@8
3
Seated Hamstring Curl
3 Sets
8-10 Reps
@8
4
Hip Adductor (Machine)
2 Sets
10-12 Reps
@8
5
Standing Calf Raise
2 Sets
10-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
6-10 Reps
@8
Day 3
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@8
2
Lat Pulldown
2 Sets
5-10 Reps
@8
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
4
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
5
Reverse Pec Deck
3 Sets
6-10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Seated Hamstring Curl
2 Sets
8-10 Reps
@8
2
Leg Press
2 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
8-10 Reps
@8
4
Standing Calf Raise
3 Sets
10-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@8
6
Bicep Curl (Machine)
3 Sets
6-10 Reps
@8