Upper Lower 1
UPPER LOWER split with hypertrophy as main goal Low Volume
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated/Lying Incline Machine Chest Press | 1 | 4–7 reps | @8 |
| 2 | Seated Neutral Grip Pulldown | 1 | 4–9 reps | @8 |
| 3 | Smith Machine JM Press | 2 | 4–7 reps | @8 |
| 4 | Unilateral DB Preacher Curl | 1 | 4–10 reps | @8 |
| 5 | EZ-Bar Reverse Curl | 1 | 4–10 reps | @8 |
| 6 | Standing Cable Unilateral Lateral Raise (Lengthened) | 1 | 4–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell SLDL | 1 | 4–6 reps | @8 |
| 2 | Decline Leg Press | 1 | 4–7 reps | @8 |
| 3 | Bilateral Toe Press | 1 | 4–10 reps | @8 |
| 4 | (Optional) Machine Crunch | 1 | 4–10 reps | @8 |
| 5 | (Optional) Standing Cable Wrist Curl | 1 | 5–10 reps | @9 |
| 6 | (Optional) Machine Glute Kickback | 1 | 5–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Machine Shoulder Press | 1 | 4–7 reps | @8 |
| 2 | Seated Bilateral Chest-Supported Machine Lat Row | 1 | 4–8 reps | @8 |
| 3 | Incline EZ-Bar Cable Pushdown | 1 | 4–9 reps | @8 |
| 4 | EZ-Bar Cable Curl | 1 | 4–9 reps | @8 |
| 5 | Standing Unilateral Cable Rear Delt Fly | 1 | 5–10 reps | @8 |
| 6 | Seated Unilateral Machine Pec Fly | 1 | 4–9 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Unilateral Toe Press | 1 | 4–10 reps | @8 |
| 2 | Seated Leg Curl | 1 | 4–9 reps | @8 |
| 3 | Bilateral Leg Extension | 1 | 4–9 reps | @8 |
| 4 | Seated Adduction Machine | 1 | 4–10 reps | @8 |
| 5 | (Optional) Machine Hip Thrust | 1 | 4–7 reps | @8 |
| 6 | (Optional) Cable Crunch | 1 | 4–10 reps | @8 |
| 7 | (Optional) Bench-Supported Free-Weight Wrist Curl | 1 | 5–10 reps | @9 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper Lower 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 13 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 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 13 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 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
