Upper lower Push Legs pull (1)
8 week 5 day body building program with high intensity low volume to maximize mechanical tension for each muscle group.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 6–10 reps | @10 |
| 2 | High Row | 2 | 6–10 reps | @10 |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 8–12 reps | @10 |
| 4 | Chest Supported Row (Machine) | 2 | 6–10 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 2 | 8–10 reps | @10 |
| 6 | Preacher Curl (Machine) | 2 | 8–10 reps | @10 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 5–8 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @10 |
| 3 | Hip Abductor (Machine) | 2 | 8–10 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 8–10 reps | @10 |
| 5 | Leg Curl | 2 | 8–10 reps | @10 |
| 6 | Leg Extension | 2 | 8–10 reps | @10 |
| 7 | Straight Leg Calf Raise | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 5–8 reps | @10 |
| 2 | Lat Pulldown | 2 | 6–10 reps | @10 |
| 3 | Cable Flexion Row | 2 | 6–10 reps | @10 |
| 4 | Shoulder Press (Plate Loaded) | 2 | 6–10 reps | @10 |
| 5 | Chest Fly (Cable) | 2 | 6–10 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 8–10 reps | @10 |
| 7 | Bicep Curl (Cable) | 2 | 8–10 reps | @10 |
| 8 | Single Arm Tricep Extension (Cable) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 2 | 5–8 reps | @10 |
| 2 | Glute Machine | 2 | 6–10 reps | @10 |
| 3 | Lying Leg Curl | 2 | 8–10 reps | @10 |
| 4 | Leg Extension | 2 | 8–10 reps | @10 |
| 5 | Cable Crunch | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Grip Incline Smith | 2 | 6–10 reps | @10 |
| 2 | JM Press (Smith Machine) | 2 | 6–10 reps | @10 |
| 3 | Shoulder Press (Plate Loaded) | 2 | 6–10 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 6–10 reps | @10 |
| 5 | Lateral Raise (Cable) | 2 | 8–10 reps | @10 |
| 6 | Cable Crunch | 2 | 8–10 reps | @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, Upper lower Push Legs pull (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 8 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 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.
Upper lower Push Legs pull (1) 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 8 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 Push Legs pull (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
