Friends in low places
Overall conditioning for muscle growth with a one day total upper and a one day all around leg focus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 4 | 0 reps |
| 2 | Leg Extension | 4 | 0 reps |
| 3 | Leg Press | 4 | 0 reps |
| 4 | Stiff Leg Deadlift | 4 | 0 reps |
| 5 | Hip Thrust (Barbell) | 4 | 0 reps |
| Superset | |||
| 6A | Hip Adductor (Machine) | 3 | 0 reps |
| 6B | Hip Abductor (Machine) | 3 | 0 reps |
| 7 | Straight Leg Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | — |
| 2 | Incline Bench Press (Dumbbell) | 4 | — |
| 3 | Chest Fly (Machine) | 4 | — |
| 4 | Lateral Raise (Dumbbell) | 4 | — |
| 5 | Skull Crusher (Barbell) | 4 | — |
| 6 | Lying Leg Raise | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | — |
| Superset | |||
| 2A | Standing Shoulder Press (Dumbbell) | 4 | — |
| 2B | Lateral Raise (Dumbbell) | 4 | — |
| Superset | |||
| 3A | Pull-Up (Assisted) | 4 | — |
| 3B | T-Bar Row | 4 | — |
| 4 | Hammer Curl (Dumbbell) | 4 | — |
| 5 | Bicep Curl (Cable) | 4 | — |
| 6 | Tricep Pushdown (Cable) | 4 | — |
| 7 | Seated Dip (Machine) | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 4 | — |
| 2 | Romanian Deadlift (Dumbbell) | 4 | — |
| 3 | Leg Press (45 Degrees) | 4 | — |
| 4 | Reverse Lunge (Dumbbell) | 4 | — |
| Superset | |||
| 5A | Hip Abductor (Machine) | 3 | — |
| 5B | Hip Adductor (Machine) | 3 | — |
| 6 | Calf Raise (Machine) | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 6 | — |
| Superset | |||
| 2A | Seated Row (Cable) | 4 | — |
| 2B | Lat Pulldown (Single Arm) | 4 | — |
| 3 | High Pull | 4 | — |
| 4 | Glute Kickback (Cable) | 4 | — |
| 5 | Incline Curl (Dumbbell) | 4 | — |
| 6 | Abs Crunch (Bodyweight) | 3 | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Friends in low places is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Friends in low places 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Friends in low places 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
