Lower/Upper 4x Per Week (1)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Dumbbell) | 3 | 6–10 reps | @8–9 |
| 1B | Decline Crunch | 3 | 6–10 reps | @9–10 |
| 2 | FFE Contralateral DB Reverse Lunge | 2 | 8–10 reps | @8–10 |
| Superset | ||||
| 3A | Standing SL Hamstring Curl (Monkey Foot) | 3 | 8–12 reps | @9–10 |
| 3B | Single Leg Calf Raise | 3 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Dumbbell) | 3 | 6–10 reps | @8–9 |
| 1B | Seal Row | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 2A | Dip (Bodyweight) | 2 | 8–15 reps | @8–9 |
| 2B | Dumbbell Bench Pullover | 2 | 8–12 reps | @8–9 |
| Superset | ||||
| 3A | Chest Supported DB Lateral Raise | 3 | 8–12 reps | @9–10 |
| 3B | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 4A | Face Pull | 2 | 10–15 reps | @8–10 |
| 4B | V-Handle Tricep Pushdown (Cable) | 2 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Safety Bar Hatfield Squat | 3 | 6–10 reps | @8–9 |
| 1B | Hanging Leg Raise | 3 | 8–15 reps | @9–10 |
| Superset | ||||
| 2A | Back Extension | 3 | 8–15 reps | @9–10 |
| 2B | Sissy Squat | 3 | 8–15 reps | @9–10 |
| 3 | Single Leg Calf Raise | 3 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Bodyweight) | 3 | 8–15 reps | @9–10 |
| 1B | Ring Push Up | 3 | 6–12 reps | @8–9 |
| Superset | ||||
| 2A | Incline Hybrid DB Fly | 2 | 8–12 reps | @9–10 |
| 2B | Helms Row | 2 | 8–15 reps | @9–10 |
| Superset | ||||
| 3A | Skull Crusher (Barbell) | 3 | 8–15 reps | @9–10 |
| 3B | Nunez KB Lateral Raise | 3 | 8–15 reps | @9–10 |
| Superset | ||||
| 4A | TRX Facepull | 2 | 10–15 reps | @9–10 |
| 4B | Reverse Bicep Curl (Dumbbell) | 2 | 8–12 reps | @9–10 |
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, Lower/Upper 4x Per Week (1) 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.
Lower/Upper 4x Per Week (1) 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lower/Upper 4x Per Week (1) 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
