Upper lower by Niklaus
Transform your strength with Niklaus' 18-week Upper-Lower program—72 days to unleash your potential and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 2 | Chest Fly (Machine) | 3 | 12 reps | @8 |
| 3 | Lat Pulldown | 3 | 10 reps | @8 |
| 4 | Seated Row (Cable) | 2 | 12 reps | @8.5 |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 8 reps | @8 |
| 7 | Upright Row (Barbell) | 4 | 8 reps | @7 |
| 8 | Seated Overhead Press (Dumbbell) | 3 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @7 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 6 reps | @7 |
| 3 | Leg Press | 3 | 8 reps | @7 |
| 4 | Standing Calf Raise | 3 | 8 reps | @7 |
| 5 | Hanging Leg Raise | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Incline Chest Press (Machine) | 3 | 8 reps | @7 |
| 3 | Pull-Up (Bodyweight) | 3 | 6 reps | @10 |
| 4 | Seated Row (Machine) | 3 | 8 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 8 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 4 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 8 reps | @7 |
| 2 | Lying Leg Curl | 3 | 10 reps | @7 |
| 3 | Single Leg Press | 3 | 8 reps | @7 |
| 4 | Abs Crunch (Weighted) | 3 | 12 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper lower by Niklaus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 80 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 by Niklaus 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 18 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 by Niklaus 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
