4x Upper Lower | Holistic Development
Training program Build around on main compound movement patterns with focus on aesthetics and strength gain.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Cable) | 3 | 8–12 reps |
| 1B | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2B | Pullover (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Chin-Up (Bodyweight) | 2 | AMRAP |
| 3B | Dip (Bodyweight) | 2 | AMRAP |
| Superset | |||
| 4A | One Arm Lateral Raise (Cable) | 3 | 10–15 reps |
| 4B | Cable Crunch | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 4–8 reps |
| 1B | Dead Hang | 2 | 0.5 min |
| Superset | |||
| 2A | Barbell Row | 3 | 8–12 reps |
| 2B | Hanging Knee Raise | 3 | 8–12 reps |
| Superset | |||
| 3A | Leg Curl | 2 | 10–15 reps |
| 3B | Leg Extension | 2 | 10–15 reps |
| Superset | |||
| 4A | Hyperextension | 2 | 10–15 reps |
| 4B | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 4–8 reps |
| 1B | Pull-Up (Weighted) | 3 | 4–8 reps |
| Superset | |||
| 2A | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 3B | Single Arm Overhead Tricep Extension | 3 | 10–15 reps |
| Superset | |||
| 4A | One Arm Lateral Raise (Cable) | 3 | 10–15 reps |
| 4B | Cable Crunch | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 1B | Dead Hang | 2 | 0.5 min |
| Superset | |||
| 2A | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps |
| 2B | Hanging Knee Raise | 3 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 2 | 10–15 reps |
| 3B | Leg Curl | 2 | 10–15 reps |
| Superset | |||
| 4A | Upright Row (Dumbbell) | 3 | 10–15 reps |
| 4B | Wrist Curls | 3 | 10–15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4x Upper Lower | Holistic Development is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4x Upper Lower | Holistic Development is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4x Upper Lower | Holistic Development is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
