BeginnerFree

Melrose YMCA Upper/Lower 4x A Week

Transform your physique in just 16 weeks with balanced upper and lower workouts designed for beginners—your journey to strength starts here!

linuslift· Sep 2025

1athletes running this program

Free on iOS & Android

Overview

Length

16 weeks

Days / week

4 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

60 min

Help beginners get big

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Biceps

14.1%

Upper Back

12.2%

Lats

12.2%

Triceps

9.4%

Chest

Front Delts

6.6%

Middle Delts

4.7%

Calves

4.7%

Quadriceps

4.7%

Hamstrings

4.7%

Lower Back

4.7%

Adductors

4.7%

Abs

4.7%

Glutes

3.8%

Forearms

1.9%

Week 1 Workouts

#	Exercise	Sets
1	Chest Press (Machine)	2
2	Pec Deck (Machine)	1
3	Chest Supported Row (Machine)	2
4	Lat Pulldown	2
5	Shoulder Press (Machine)	2
6	Single Arm Row (Dumbbell)	2
7	Tricep Pushdown (Cable)	2
8	Preacher Curl (Dumbbell)	2
9	Hammer Curl (Dumbbell)	2

#	Exercise	Sets
1	Calf Raise (Leg Press)	2
2	Leg Extension	2
3	Seated Hamstring Curl	2
4	Back Extension (Weighted)	2
5	Hip Adductor (Machine)	2
6	Abs Crunch (Machine)	2

#	Exercise	Sets
1	Chest Press (Machine)	2
2	Pec Deck (Machine)	1
3	Chest Supported Row (Machine)	2
4	Lat Pulldown	2
5	Shoulder Press (Machine)	2
6	Single Arm Row (Dumbbell)	2
7	Tricep Pushdown (Cable)	2
8	Preacher Curl (Dumbbell)	2
9	Hammer Curl (Dumbbell)	2

#	Exercise	Sets
1	Calf Raise (Leg Press)	2
2	Leg Extension	2
3	Seated Hamstring Curl	2
4	Back Extension (Weighted)	2
5	Hip Adductor (Machine)	2
6	Abs Crunch (Machine)	2

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Melrose YMCA Upper/Lower 4x A Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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.

Melrose YMCA Upper/Lower 4x A Week 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Melrose YMCA Upper/Lower 4x A Week 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android