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Set for Set Upper/Lower

by Christopher Jeffery

Program Description

Build strength and muscle through an upper/lower program that can be used (technically) indefinitely.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2025 03:07
  • Last Edited
    May 27, 2025 10:59
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Machine)
2
12 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Plank
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
3
Leg Press
4
6 reps
-
4
Landmine Deadlift
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Leg Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Landmine Row
4
6 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
15 reps
-
8
Side Plank
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Machine)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Leg Press
3
20 reps
-
7
Leg Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Chin-Up (Weighted)
4 Sets
5 Reps
-
3
Bent Over Row (Barbell)
4 Sets
6 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Chest Fly (Machine)
2 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
8
Plank
3 Sets
30-60 secs
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
-
3
Leg Press
4 Sets
6 Reps
-
4
Landmine Deadlift
3 Sets
8 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8 Reps
-
7
Leg Extension
3 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Landmine Row
4 Sets
6 Reps
-
3
Dip (Weighted)
4 Sets
6 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Reverse Fly
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
8
Side Plank
1 Set
60 secs
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Hip Thrust (Machine)
4 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
4
Front Squat (Barbell)
3 Sets
8 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Leg Press
3 Sets
20 Reps
-
7
Leg Curl
3 Sets
12 Reps
-