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Upper Lower

by Max

Program Description

ez gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2025 04:03
  • Last Edited
    Jan 07, 2025 04:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Overhead Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Dumbbell)
2
4-8 reps
-
5
Lateral Raise (Cable)
2
6-12 reps
-
6A
Bicep Curl (Cable)
2
4-8 reps
-
6B
Tricep Extension (Cable)
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Hip Adductor (Machine)
1
4-8 reps
-
5
Hanging Knee Raise
2
4-20 reps
-
6
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Lat Pulldown
2
4-8 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4
Chest Supported Row (Machine)
2
4-8 reps
-
5
Preacher Curl (Dumbbell)
1
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
7
Lateral Raise (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
4-8 reps
-
2
Stiff Leg Deadlift
1
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Cable Crunch
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-7 Reps
-
2
Lat Pulldown
2 Sets
4-8 Reps
-
3
Overhead Press (Machine)
2 Sets
4-8 Reps
-
4
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
5
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
6A
Bicep Curl (Cable)
2 Sets
4-8 Reps
-
6B
Tricep Extension (Cable)
1 Set
4-8 Reps
-
Day 2
1
Seated Calf Raise
2 Sets
4-8 Reps
-
2
Leg Curl
2 Sets
4-8 Reps
-
3
Squat (Smith Machine)
2 Sets
4-8 Reps
-
4
Hip Adductor (Machine)
1 Set
4-8 Reps
-
5
Hanging Knee Raise
2 Sets
4-20 Reps
-
6
Wrist Curls
2 Sets
4-8 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
Lat Pulldown
2 Sets
4-8 Reps
-
3
Chest Press (Machine)
2 Sets
4-8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
4-8 Reps
-
5
Preacher Curl (Dumbbell)
1 Set
4-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Seated Calf Raise
2 Sets
4-8 Reps
-
2
Stiff Leg Deadlift
1 Set
4-8 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Cable Crunch
2 Sets
4-8 Reps
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
4-8 Reps
-