Tyler’s Upper/Lower split
Strength based program that is higher volume, but well rounded and should hit most (if not all) muscle groups.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 2 | T-Bar Row | 3 | 12 reps | @8.5 |
| 3 | Military Press (Barbell) | 3 | 12 reps | @9 |
| 4 | Pull-Up (Weighted) | 2 | 15 reps | @8.5 |
| 5 | Shrug (Barbell) | 2 | 15 reps | @9 |
| 6 | Preacher Curl (EZ Bar) | 3 | 12 reps | @8 |
| 7 | Dip (Weighted) | 3 | 12 reps | @9 |
| 8 | Dead Hang | 1 | 5 min | @10 |
| 9 | Cardio | 1 | 20 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Machine) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Leg Extension | 3 | 12 reps | @8.5 |
| 3 | Deadlift (Barbell) | 3 | 8 reps | @9 |
| 4 | Hip Thrust (Machine) | 1 | 16 reps | @9 |
| 1 | 16 reps | @9 | ||
| 5 | Hip Adductor (Machine) | 1 | 15 reps | @10 |
| 6 | Hip Abductor (Machine) | 1 | 15 reps | @10 |
| 7 | Abs Crunch (Machine) | 2 | 10 reps | @9 |
| 8 | Cardio | 1 | 20 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8 reps | @9 |
| 2 | Barbell Row | 3 | 12 reps | @9.5 |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Lat Pulldown | 2 | 12 reps | @8.5 |
| 5 | Lateral Raise (Cable) | 2 | 6 reps | @10 |
| 6 | French Press | 3 | 8 reps | @9 |
| 7 | Bicep Curl (EZ Bar) | 3 | 12 reps | @9 |
| 8 | Dead Hang | 1 | 5 min | @10 |
| 9 | Cardio | 1 | 20 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Machine) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Lying Leg Curl | 2 | 12 reps | @9 |
| 3 | Squat (Barbell) | 3 | 10 reps | @9 |
| 4 | Romanian Deadlift (Barbell) | 3 | 12 reps | @8 |
| 5 | Split Squat Front Foot Elevated (Smith Machine) | 2 | 15 reps | @10 |
| 6 | Hip Adductor (Machine) | 1 | 15 reps | @10 |
| 7 | Hip Abductor (Machine) | 1 | 15 reps | @10 |
| 8 | Dragon Flag | 3 | 10 reps | @10 |
| 9 | Cardio | 1 | 20 min | @6 |
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, Tyler’s Upper/Lower split 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.
Tyler’s Upper/Lower split 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tyler’s Upper/Lower split 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
