Intermediate–AdvancedFree

Upper/Lower

Build muscle and full body strength with moderate volume. Gave me the most amount of progress while recovering- took me from intermediate to advanced.

Max Study· Apr 2026

iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Bodyweight Fitness

Equipment

Full Gym

Session length

60 min

This training program focuses on 1 lift whilst holding or slowly progressing other lifts. The layout of each day is as following: (Explosive) Prio Compound 2nd Prio Compound (Accessory Compound) Iso (Iso) (Iso) This is the barebones structure. Upper Lower is one of the most customizable splits ever. You can adjust the exercises in this program based on the underlying movement pattern I added to each exercise in the notes - I also gave a few ideas if you dont have use your own exercise ideas. So you dont have to think - just rotate regularly to avoid plateaus and injuries. Add Isolation work for lagging areas/weaknesses or things you want to bring up (which should be your weaknesses). You can also add exercises you want to have higher volume with at the end of leg workouts (Shoulders for example) OR do less isolation on each upper day and do a 5th day with arm/shoulder focus. Or a PPL/U/L variant or a U/L PP variant. There are even more possibilities. Just know the split works well and the exercise structure is optimal. Rotate Variations once you stall - which means no progress at all for 2 weeks - no form increase , weight increase, rep increase or just do it regularly to completely avoid the 2 weeks waiting phase (around 2-8 weeks most of the time, sometimes even faster) for compounds and isolations. Just watch how long it usually takes you to stall and then just ditch the 2 weeks waiting and rotate quickly. You could also rotate rep ranges once you stall or just to make it more exciting but if it is just about muscle and consistent progress change variations. The most prioritized lift is at the top. In this Program its the Pull-up. If you have priorities, good. Adjust the program. If you dont- dont overthink it, just do whats in the program. It works. If it doesnt for you, its recovery, not sticking to the program or a lack of volume if you can recover from each workout - introduce isolations for the muscle in this, you have 3 slots per workout so make use of them. Towards the end of the program you should push a little more than the beginning -„force“ a little bit of progress and after the 6 week-cycle or even after 4 weeks - deload for a week. Then start again with higher weights and rebuild from there

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Upper Back

14.6%

Lats

12.8%

Quadriceps

11.6%

Glutes

10.1%

Hamstrings

8.2%

Abs

5.8%

Biceps

5.8%

Front Delts

4.6%

Rear Delts

4.6%

Triceps

4.3%

Lower Back

Other

3.7%

Middle Delts

Chest

Adductors

2.1%

Calves

1.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Box Jump	3	5 reps	@3
2	Zercher Squat (Barbell)	3	5 reps	@8
3	Walking Lunge	2	10 reps	@8
4	Good Morning	2	12 reps	@8
5	Seated Calf Raise	3	20 reps	@9
6	Lateral Raise (Cable)	3	20 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Box Jump	3	5 reps	@3
2	Trap Bar Deadlift	3	8 reps	—
3	Step-Up (Weighted)	3	10 reps	@8
4	Nordic Curl	2	10 reps	@8
5	Goblet Squat	2	10 reps	@8
6	Back Extension (Weighted)	2	15 reps	@8

#	Exercise	Sets	Reps
1	Pull-Up (Weighted)	8	0 reps

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	1	5 reps	@9
		3	5 reps	@7.5
2	Dip (Weighted)	3	10 reps	—
3	Seated Wide-Grip Row (Cable)	2	0 reps	—
4	French Press	1	10 reps	@8
		1	10 reps	@8.5
5	Y Raise	1	20 reps	@8
		1	20 reps	@8.5
		1	20 reps	@9
6	Incline Chest Fly (Dumbbell)	2	10 reps	—

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	5	10 reps	@7.5
2	Seated Shoulder Press (Dumbbell)	2	10 reps	@8
3	Inverted Row	2	10 reps	@8
4	Y Raise	3	20 reps	@8.5
5	Leg Raise (Captain's Chair)	2	15 reps	@8

Weeks 2–6 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 6 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.

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 6 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.

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