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Lower/Upper/Lower Split (Beginner Friendly)

by Aniketh N.
7 athletes joined

Program Description

Lower-focused Upper/Lower split. Focus on bringing up your Squat and Romanian Deadlift because they are going to be responsible for most of your leg development. Upper day is focused on hypertrophy with a few strength movements.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 27, 2024 10:14
  • Last Edited
    Jan 21, 2025 11:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
1B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Overhead Press (Barbell)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Underhand Lat Pulldown
2
6-10 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
1B
Reverse Pec Deck
2
8-12 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1A
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
1B
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Press
2 Sets
6-10 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
Day 2
1
Low-Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Standing Overhead Press (Barbell)
2 Sets
5-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
4
Underhand Lat Pulldown
2 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
6-10 Reps
@10
6A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6B
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 3
1A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
1B
Reverse Pec Deck
2 Sets
8-12 Reps
@10
2
Leg Curl
2 Sets
8-12 Reps
@10
3
Squat (Barbell)
2 Sets
5-8 Reps
@10
4
Hip Thrust (Machine)
2 Sets
6-10 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10