Upper lower 🏆
Ehaab
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 1 | 8–12 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 3 | Pull-Up (Bodyweight) | 2 | 8–12 reps | @10 |
| 4 | Straight Arm Pulldown | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| 5 | Bicep Curl (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 6 | Hammer Curl | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| 7 | Seated Over Head Tricep Extension | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| 8 | Lateral Raise (Dumbbell) | 1 | 12–20 reps | @8 |
| 1 | 12–20 reps | @10 | ||
| 9 | Single Arm Rear Delt Cable Fly | 2 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| 2 | Lunge (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 3 | Leg Press (45 Degrees) | 1 | 8–10 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 4 | Romanian Deadlift (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 5 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| Superset | ||||
| 6A | Abs Crunch (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 6B | Leg Raise (Captain's Chair) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 2 | Barbell Row | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 4 | Reverse Pec Deck | 2 | 12–20 reps | @10 |
| 5 | Bench Press (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Chest Fly (Machine) | 1 | 12–18 reps | @9 |
| 1 | 12–18 reps | @10 | ||
| 7 | Bicep Curl (Cable) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 8 | Reverse Biceps Curl (cable) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 9A | Skull Crusher (Barbell) | 2 | 8–12 reps | @10 |
| 9B | Tricep Pushdown (Cable) | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 2 | 12–20 reps | @8 |
| 2 | Squat (Barbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 5 | Leg Extension | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 6 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| Superset | ||||
| 7A | Abs Crunch (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 7B | Leg Raise (Captain's Chair) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Curl | 1 | 10–16 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 2 | Preacher Curl (EZ Bar) | 1 | 10–15 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 3 | Seated Overhead Press (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 4 | Behind The Back Lateral Raise (Cable) | 1 | 12–20 reps | @8 |
| 1 | 12–20 reps | @10 | ||
| 5 | Incline Chest Press (Machine) | 1 | 12–15 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Chest Fly (Cable) | 1 | 12–18 reps | @9 |
| 1 | 12–18 reps | @10 | ||
| 7 | Single Arm Row (Dumbbell) | 1 | 10–12 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 8 | T-Bar Row | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 9 | Overhead Tricep Extension (Cable) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper lower 🏆 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 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 90 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.
Upper lower 🏆 is structured around 5 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper lower 🏆 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
