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upper/lower hypertrophy split

by Jacey N.

Program Description

This is 4 day upper/lower that was inspired by natural hypertrophy guts program, but I tweaked it to my liking. There is a bigger focus on building the upper body, but the lower body will also not be neglected. Great for people who want to put mass and size on there frame and want to replicate guts from berserk.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 21, 2024 07:13
  • Last Edited
    Sep 21, 2024 07:54
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2
Pullover (EZ Bar)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4A
Standing Calf Raise
3
10-15 reps
-
4B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
6-10 reps
-
2A
Upright Row (Barbell)
3
10-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6A
Neck Extension
3
10-20 reps
-
6B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4
Seal Row
3
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
6-10 reps
-
5B
Shrug (Barbell)
3
15-20 reps
-
6
Neck Extension
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Y Raise (Dumbbell)
3
10-15 reps
-
5A
Leg Raise (Captain's Chair)
3
10-15 reps
-
5B
Single Leg Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4A
Kelso Shrug
3
10-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Bicep Curl (EZ Bar)
3
4-8 reps
-
4
Kelso Shrug
3
10-15 reps
-
5A
Leg Extension
3
AMRAP
-
5B
Neck Curl
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Ring Push Up
3 Sets
6-10 Reps
-
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4A
Standing Calf Raise
3 Sets
10-15 Reps
-
4B
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
4
Seal Row
3 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5B
Shrug (Barbell)
3 Sets
15-20 Reps
-
6A
Neck Extension
3 Sets
10-20 Reps
-
6B
Finger Curl
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
3
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
-
4
Y Raise (Dumbbell)
3 Sets
10-15 Reps
-
5A
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
5B
Single Leg Calf Raise
3 Sets
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
4A
Kelso Shrug
3 Sets
10-15 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
5A
Leg Extension
3 Sets
AMRAP
-
5B
Neck Curl
3 Sets
10-20 Reps
-