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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
    Jun 18, 2025 01:01

Summary

Unlock your strength potential with the Set for Set Upper/Lower program! Over the course of 8 weeks, you'll engage in a balanced 4-day split that targets both your upper and lower body, enhancing muscle growth and functional strength. Each session is packed with compound movements like bench presses and squats, ensuring you build a solid foundation while pushing your limits. Perfect for those ready to commit to a structured routine in a full gym setting, this program will elevate your lifting game and transform your physique. Get ready to set new personal bests!
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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
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
-