Five day upper lower
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Pec Deck (Machine) | 3 | 12 reps |
| 3 | Lat Pulldown | 3 | 12 reps |
| 4 | Upright Row (Cable) | 3 | 12 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dumbbell Split Squat (Left Leg) | 3 | 12 reps |
| 2 | Dumbbell Split Squat (Right Leg) | 3 | 12 reps |
| 3 | Good Morning | 3 | 12 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Seated Hamstring Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 3 | 12 reps |
| 2 | Chest Fly (Dumbbell) | 3 | 12 reps |
| 3 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 4 | Lat Pulldown (Close Grip) | 3 | 12 reps |
| 5 | Seated Dumbbell Curl | 3 | 12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Glute Dominant Leg Press | 3 | 12 reps |
| 2 | Good Morning | 3 | 12 reps |
| 3 | Assisted Reverse Nordic Curl | 3 | 12 reps |
| 4 | Seated Hamstring Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Skull Crusher | 3 | 12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 12 reps |
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP |
| 5 | Lying Bicep Curl | 3 | 12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 12 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Five day 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 16 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.
Five day upper lower 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Five day 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
