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Upper-Lower FDS

by Franclin D.
4.0
(1 rating)

Program Description

Simple programme for bodybuilding and/or off-season powerlifting. Upper/lower split, with a cardio/plyometrics day.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2024 10:00
  • Last Edited
    Aug 27, 2024 01:35
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Curl
2
10-15 reps
-
3A
Squat (Smith Machine)
2
12-20 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
-
2
Leg Curl
2
10-15 reps
-
3A
Squat (Smith Machine)
2
12-20 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
-
2
Leg Curl
3
10-15 reps
-
3A
Squat (Smith Machine)
2
12-20 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
-
2
Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
3
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
3
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
3
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Lying Leg Curl
4
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Lying Leg Curl
5
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Lying Leg Curl
5
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
10-15 reps
-
2
Lying Leg Curl
5
10-15 reps
-
3A
Squat (Smith Machine)
4
12-20 reps
-
3B
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10-15 reps
-
2
Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10-15 reps
-
2
Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Single Arm Row (Dumbbell)
4
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
3
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
6
10-15 reps
-
2
Bench Press (Smith Machine)
4
12-20 reps
-
3
Single Arm Row (Dumbbell)
5
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Leg Press
3
12-20 reps
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
-
2
Leg Press
4
12-20 reps
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Squat (Smith Machine)
4
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2B
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Squat (Smith Machine)
4
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Leg Press
4
12-20 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Leg Press
4
12-20 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-15 reps
-
1B
Squat (Smith Machine)
4
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-20 reps
-
3
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
4
10-15 reps
-
1B
Squat (Smith Machine)
5
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
4
10-15 reps
-
1B
Squat (Smith Machine)
5
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
4
10-15 reps
-
1B
Squat (Smith Machine)
5
8-12 reps
-
2A
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Leg Curl
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
2
12-20 reps
-
4B
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
12-20 reps
-
3
Lat Prayer
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
2
12-20 reps
-
4B
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
2
12-20 reps
-
4B
Tricep Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
3
12-20 reps
-
4B
Tricep Extension (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
3
12-20 reps
-
4B
Tricep Extension (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
3
12-20 reps
-
4B
Tricep Extension (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
4
12-20 reps
-
3
Lat Prayer
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
10-15 reps
-
2
Incline Bench Press (Smith Machine)
4
12-20 reps
-
3
Lat Prayer
5
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
10-15 reps
-
2
Incline Bench Press (Smith Machine)
4
12-20 reps
-
3
Lat Prayer
5
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
12-20 reps
-
4B
Tricep Extension (Dumbbell)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3
20-40 secs
30%
3
Med Ball Slam
3
20 secs
20%
4
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3
20-40 secs
30%
3
Med Ball Slam
3
20 secs
20%
4
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
13%
6%
16%
2
Box Jump
4
20-40 secs
30%
3
Burpee
4
20 secs
20%
4
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
13%
6%
16%
2
Box Jump
4
20-40 secs
30%
3
Burpee
4
20 secs
20%
4
Jump Switch Lunge
2
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
14%
6%
17%
2
Box Jump
5
20-40 secs
30%
3
Burpee
5
20 secs
20%
4
Jump Switch Lunge
2
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
14%
6%
17%
2
Box Jump
5
20-40 secs
30%
3
Burpee
5
20 secs
20%
4
Jump Switch Lunge
2
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
14%
6%
17%
2
Box Jump
5
20-40 secs
30%
3
Burpee
5
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
15%
6%
18%
2
Box Jump
7
20-40 secs
30%
3
Burpee
6
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
15%
6%
18%
2
Box Jump
7
20-40 secs
30%
3
Burpee
7
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
2 mins
3 mins
1 mins
2 mins
6%
15%
6%
18%
2
Box Jump
8
20-40 secs
30%
3
Burpee
7
20 secs
20%
4
Jump Switch Lunge
3
15-30 mins
40%
5
Stretching
1
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10-15 Reps
-
2
Leg Curl
2 Sets
10-15 Reps
-
3A
Squat (Smith Machine)
2 Sets
12-20 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Bench Press (Wide Grip)
3 Sets
10-15 Reps
-
2
Bench Press (Smith Machine)
2 Sets
12-20 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
-
Day 3
1
Calf Raise (Leg Press)
2 Sets
10-15 Reps
-
2
Leg Press
3 Sets
12-20 Reps
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
10-15 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
12-20 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
4A
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
4B
Tricep Extension (Dumbbell)
2 Sets
12-20 Reps
-
Day 5
1
Run
1 Set
1 Set
1 Set
1 Set
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3 Sets
20-40 secs
30%
3
Med Ball Slam
3 Sets
20 secs
20%
4
Stretching
1 Set
-