logo
BoostcampPNG

Ascended upper lower

by Rhazes
1 athletes joined
5.0
(1 rating)

Program Description

This program is designed for my frozen garage gym. Repetitive and simple, but my favorite for long term gains.j

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 02:36
  • Last Edited
    Oct 17, 2025 06:16

Summary

Unlock your strength with the **Ascended Upper Lower** program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Comprising four workouts each week, this program strategically alternates between upper and lower body sessions, ensuring balanced muscle development and optimal recovery. You'll engage in a variety of exercises, including barbell bench presses, box squats, and bodyweight dips, tailored to challenge your limits and enhance your performance. Perfect for garage gym enthusiasts, this program is your pathway to building strength and achieving your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Chest
9.6%
Quadriceps
9.2%
Upper Back
8.7%
Glutes
8.6%
Biceps
7.4%
Front Delts
7.4%
Hamstrings
6.7%
Lats
6.4%
Abs
6.4%
Calves
6.1%
Middle Delts
4.6%
Lower Back
3.7%
Rear Delts
2.8%
Forearms
0.9%
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Rear Delt Row
3
10 reps
-
4A
Upright Row (Barbell)
3
10 reps
-
4B
JM Press
3
10 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
-
2
Box Squat (Barbell)
4 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
5 Reps
-
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
-
2
Box Squat (Barbell)
4 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
10 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
5 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2A
Dip (Bodyweight)
3 Sets
@9
2B
Pull-Up (Bodyweight)
3 Sets
@9
3
Meadow Row
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5B
French Press
3 Sets
10 Reps
-
Day 3
1
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Rear Delt Row
3 Sets
10 Reps
-
4A
Upright Row (Barbell)
3 Sets
10 Reps
-
4B
JM Press
3 Sets
10 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
@9
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-