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Upper/ Lower Split

by Gabriel M.

Program Description

Simple and good workout plan for novice

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 24, 2024 08:57
  • Last Edited
    Dec 03, 2024 04:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Week 1
1 / 6 Weeks
Day 4
1
Hack Squat
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Hyperextension
3 Sets
12 Reps
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
-
Day 3
1
Bench Press (Smith Machine)
3 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Upright Row (Barbell)
3 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
Day 2
1
Hack Squat
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Hyperextension
3 Sets
12 Reps
-