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Split Upper Lower 2024

by Anno Nyme
2 athletes joined

Program Description

Split upper lower

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2024 07:57
  • Last Edited
    Aug 11, 2024 06:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps