logo
BoostcampPNG

Upper Body Lower Body split

by Melvin Abraham V.
15 athletes joined

Program Description

Wonderful program to build strength and build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 01:30
  • Last Edited
    Jan 20, 2025 06:16
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
2
8 reps
-
2B
Lat Pulldown (Neutral Grip)
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Chest Supported Row (Machine)
2
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
15 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
2
8 reps
-
2B
Lat Pulldown (Neutral Grip)
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Chest Supported Row (Machine)
2
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
15 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
2
8 reps
-
2B
Lat Pulldown (Neutral Grip)
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Chest Supported Row (Machine)
2
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
15 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
2
8 reps
-
2B
Lat Pulldown (Neutral Grip)
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Chest Supported Row (Machine)
2
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
15 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
2
8 reps
-
2B
Lat Pulldown (Neutral Grip)
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Chest Supported Row (Machine)
2
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Rope Push Down (Cable)
3
15 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Back Extension (Weighted)
3
15 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Back Extension (Weighted)
3
15 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Back Extension (Weighted)
3
15 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Back Extension (Weighted)
3
15 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Back Extension (Weighted)
3
15 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
3
8 reps
-
2B
Lat Pulldown (Close Grip)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Wide Grip Lat Pulldown
3
12 reps
-
4A
Chest Fly (Machine)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
3
8 reps
-
2B
Lat Pulldown (Close Grip)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Wide Grip Lat Pulldown
3
12 reps
-
4A
Chest Fly (Machine)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
3
8 reps
-
2B
Lat Pulldown (Close Grip)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Wide Grip Lat Pulldown
3
12 reps
-
4A
Chest Fly (Machine)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
3
8 reps
-
2B
Lat Pulldown (Close Grip)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Wide Grip Lat Pulldown
3
12 reps
-
4A
Chest Fly (Machine)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
-
2A
Bench Press (Barbell)
3
8 reps
-
2B
Lat Pulldown (Close Grip)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Wide Grip Lat Pulldown
3
12 reps
-
4A
Chest Fly (Machine)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Decline Crunch
3
24 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
-
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
-
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
-
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
-
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
8 reps
-
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
-
1B
Overhead Extension (Dumbbell)
3
12 reps
-
2A
Hammer Curl
3
12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Plank
3
1.5 mins
-
6
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
-
1B
Overhead Extension (Dumbbell)
3
12 reps
-
2A
Hammer Curl
3
12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Plank
3
1.5 mins
-
6
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
-
1B
Overhead Extension (Dumbbell)
3
12 reps
-
2A
Hammer Curl
3
12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Plank
3
1.5 mins
-
6
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
-
1B
Overhead Extension (Dumbbell)
3
12 reps
-
2A
Hammer Curl
3
12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Plank
3
1.5 mins
-
6
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Machine)
3
12 reps
-
1B
Overhead Extension (Dumbbell)
3
12 reps
-
2A
Hammer Curl
3
12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Plank
3
1.5 mins
-
6
Lying Leg Raise
3
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1A
Deadlift (Barbell)
3 Sets
8 Reps
-
2A
Bench Press (Barbell)
2 Sets
8 Reps
-
2B
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
-
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
3B
Chest Supported Row (Machine)
2 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
5A
Decline Crunch
3 Sets
24 Reps
-
5B
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Sumo Squat
3 Sets
12 Reps
-
4A
Hip Abductor (Machine)
3 Sets
15 Reps
-
4B
Back Extension (Weighted)
3 Sets
15 Reps
-
5
Glute Kickback (Cable)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1A
Deadlift (Barbell)
3 Sets
8 Reps
-
2A
Bench Press (Barbell)
3 Sets
8 Reps
-
2B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3B
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
4A
Chest Fly (Machine)
3 Sets
12 Reps
-
4B
Seated Row (Cable)
3 Sets
12 Reps
-
5A
Decline Crunch
3 Sets
24 Reps
-
5B
Hanging Leg Raise
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
-
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 5
1A
Bicep Curl (Machine)
3 Sets
12 Reps
-
1B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
2A
Hammer Curl
3 Sets
12 Reps
-
2B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Upright Row (Dumbbell)
3 Sets
12 Reps
-
5
Plank
3 Sets
1.5 mins
-
6
Lying Leg Raise
3 Sets
15 Reps
-