Hai's Upper Lower
Upper body focus with 3x frequency and high intensity
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @9 |
| 1 | 5 reps | @9.5 | ||
| 2 | Wide Grip Pull-Up | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @10 |
| 1 | 12 reps | @10 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 7 | Push Up | 1 | AMRAP | @9 |
| 1 | AMRAP | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 1 | 5 reps | @8.5 |
| 1 | 5 reps | @9 | ||
| 2 | Standing Calf Raise | 1 | 15 reps | @9 |
| 1 | 15 reps | @9 | ||
| 3 | Good Morning | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 4 | Reverse Lunge (Barbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 5 | Nordic Curl | 1 | 10 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Abs Crunch (Weighted) | 1 | AMRAP | @10 |
| 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Cambered Bar) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 2 | Pull-Up (Neutral Grip, Weighted) | 1 | 15 reps | @9 |
| 1 | 15 reps | @9 | ||
| 3 | Chest Krusher | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 4 | Dumbbell Row | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 5 | Chest Supported Lateral Raise | 1 | 12 reps | @10 |
| 1 | 12 reps | @10 | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 10 reps | @10 |
| 1 | 10 reps | @10 | ||
| 7 | Skull Crusher (Barbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 2 | Standing Pullover (Cable) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 3 | Bench Press (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 4 | Lat Pulldown (Close Grip) | 1 | 20 reps | @9.5 |
| 1 | 20 reps | @9.5 | ||
| 5 | Cable Crunch | 1 | AMRAP | @9 |
| 1 | AMRAP | @9 | ||
| 6 | Wrist Twister | 1 | AMRAP | @10 |
| 1 | AMRAP | @10 | ||
| 7 | Inverted Face Pull | 1 | AMRAP | @10 |
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, Hai's 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 8 weeks are fully unlocked.
This program is built around a garage 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.
Hai's Upper Lower 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.
Hai's 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
