logo
BoostcampPNG

Big Mike's Upper/Lower Strength Program

by Michael J.

Program Description

4 day upper/lower split that focuses on building size and strength through compound exercises. Increases weight and decreases reps throughout the weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2024 05:35
  • Last Edited
    Jan 18, 2025 09:34
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10-12 reps
-
2
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
70%
73%
75%
3
Front Squat (Barbell)
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Leg Curl
3
8-12 reps
-
6
Trap Bar Farmers Walk
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
75%
77%
80%
2
Front Squat (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Kettlebell Swing
3
10-12 reps
-
6
Trap Bar Farmers Walk
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
80%
83%
85%
2
Front Squat (Barbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Kettlebell Swing
3
10-12 reps
-
6
Trap Bar Farmers Walk
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
2-4 reps
2-4 reps
2-4 reps
85%
87%
90%
2
Front Squat (Barbell)
3
6 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Curl
3
6-8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
70%
73%
75%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Overhead Tempo Press
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Skull Crusher (Ez Bar)
3
8-12 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
75%
77%
80%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Overhead Tempo Press
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Skull Crusher (Ez Bar)
3
8-12 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
80%
83%
85%
2
Bent Over Row (Barbell)
3
8 reps
-
3
Overhead Tempo Press
3
8 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Skull Crusher (Ez Bar)
3
6-8 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
2-4 reps
2-4 reps
2-4 reps
85%
87%
90%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Tempo Press
3
6 reps
-
4
Underhand Lat Pulldown
3
6 reps
-
5
Skull Crusher (Ez Bar)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
70%
73%
75%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Reverse Hyperextension
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Suitcase Carry
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
75%
77%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Reverse Hyperextension
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Jump Squat
3
5 reps
-
6
Suitcase Carry
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
80%
83%
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Hyperextension
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Jump Squat
3
5 reps
-
6
Suitcase Carry
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
2-4 reps
2-4 reps
2-4 reps
85%
87%
90%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Hyperextension
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
70%
73%
75%
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Landmine Oblique Twist
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
75%
77%
88%
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Landmine Oblique Twist
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
80%
83%
85%
2
Seated Row (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Incline Curl (Dumbbell)
3
6-8 reps
-
6
Landmine Oblique Twist
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
2-4 reps
2-4 reps
2-4 reps
85%
87%
90%
2
Seated Row (Cable)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Lat Pulldown
3
6 reps
-
5
Incline Curl (Dumbbell)
3
6-8 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
73%
75%
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Landmine Oblique Twist
2 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
73%
75%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Overhead Tempo Press
3 Sets
10 Reps
-
4
Underhand Lat Pulldown
3 Sets
10 Reps
-
5
Skull Crusher (Ez Bar)
3 Sets
8-12 Reps
-
6
Ab Wheel
2 Sets
12 Reps
-
Day 1
1
Kettlebell Swing
3 Sets
10-12 Reps
-
2
Deadlift (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
73%
75%
3
Front Squat (Barbell)
3 Sets
10 Reps
-
4
Hip Thrust (Machine)
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Trap Bar Farmers Walk
2 Sets
0.5-1 mins
-
Day 3
1
Jump Squat
3 Sets
5 Reps
-
2
Squat (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
73%
75%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Reverse Hyperextension
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Suitcase Carry
2 Sets
0.5-1 mins
-