upper lower mads
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | @9 |
| 1 | 5 reps | @9 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Incline Bench Press (Smith Machine) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 4 | Lat Pulldown (Neutral Grip) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Chest Supported Row (Smith Machine) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Shoulder Press (Machine) | 1 | 5 reps | @10 |
| 7 | JM Press (Smith Machine) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Cable) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Incline Curl (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Leg Curl | 1 | 5 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Squat (Smith Machine) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Unilaterel Leg Extension | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 7 | Seated Calf Raise | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 8 | Abs Crunch (Weighted) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Katana Extension | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Bent Over Row (Barbell) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Pull-Up (Weighted) | 1 | 5 reps | @10 |
| 4 | Single Arm Row (Cable) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Incline Bench Press (Dumbbell) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Lying Crucifix Lateral Raise | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 7 | Pec Deck (Machine) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 8 | Single Arm Overhead Tricep Extension | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Alternating Dumbbell Curl | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Preacher Curl (EZ Bar) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Hip Adductor (Machine) | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 4 | Leg Extension | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Lying Leg Curl | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Leg Press | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 7 | Standing Calf Raise | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 8 | Hanging Leg Raise | 1 | 5 reps | @10 |
| 1 | 10 reps | @10 |
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, upper lower mads 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 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.
upper lower mads 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 16 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 mads 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.
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