LULU-C&A
Lower posterior focus, upper push, lower anterior focus, upper pull, calisthenics & accessory.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 3 | 15 reps | @8 |
| 2 | Squat (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Bottom-ROM Paused Squats (Smith) | 2 | AMRAP | @10 |
| 4 | Single Leg Press | 2 | 8–10 reps | @7 |
| Superset | ||||
| 5A | Leg Curl | 2 | 10+ reps | @9 |
| 5B | Reverse Nordic Curl | 2 | 6 reps | @6.5 |
| Superset | ||||
| 6A | Back Extension | 3 | 12 reps | @6 |
| 6B | Landmine Twist | 3 | 20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 3 | 8–10 reps | @8 |
| 2 | Single Arm Iso Row | 3 | 8 reps | @8 |
| 3 | Single Arm High Row (Machine) | 3 | 10–12 reps | @7.5 |
| 4 | Lat Pulldown | 2 | 10 reps | @8 |
| Superset | ||||
| 5A | Lateral Raise (Cable) | 2 | AMRAP | @10 |
| 5B | Face Pull | 2 | 12 reps | @8 |
| Superset | ||||
| 6A | Incline Curl (Dumbbell) | 3 | 10 reps | @8 |
| 6B | Powell Raise | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 15 reps | @8 |
| 2 | Deadlift (Barbell) | 3 | 5 reps | @8 |
| 3 | Hip Thrust Machine | 3 | 10–12 reps | @7 |
| 4 | Single Leg Smith Romanian Deadlift | 3 | 8–10 reps | @7 |
| Superset | ||||
| 5A | Smith Good Morning | 2 | 10 reps | @8 |
| 5B | Lunge (Dumbbell) | 2 | 10 reps | @8 |
| Superset | ||||
| 6A | Cable Crunch | 3 | 12 reps | @8 |
| 6B | Plank | 1 | 1.5–2 min | @8 |
| 1 | 1.5–2 min | @9 | ||
| 1 | 1.5–2 min | @10 | ||
| Superset | ||||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6–8 reps | @9 |
| 2 | Decline Chest Press (Hammer Strength) | 3 | 10–12 reps | @8 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 2 | 8 reps | @8 |
| 3B | Incline Chest Fly (Dumbbell) | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 4B | Lateral Raise (Machine) | 3 | AMRAP | @10 |
| 5 | Single-arm Sideways Sit Reverse Pec-Dec | 2 | 10 reps | @8 |
| 6 | Horizontal Elbow-braced Cable Triceps Extension | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Prowler Push | 2 | 2 reps | @8 |
| 2 | Ring Pull-up (Overhand, Neutral) | 4 | 8–10 reps | @8 |
| 3 | Ring Dip | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Pistol Squat | 2 | 6 reps | @7 |
| 4B | Ring Hamstring Curls | 2 | AMRAP | @10 |
| Superset | ||||
| 5A | Ring Knee Tucks | 3 | 12–15 reps | @7 |
| 5B | Ring Biceps Curl | 2 | AMRAP | @10 |
| 6 | Ring Triceps Extensions | 2 | AMRAP | @10 |
| Superset | ||||
| 7A | Hammer Curl (Cable) | 3 | 10–12 reps | @7 |
| 7B | Double Rope Triceps Pushdown | 3 | 10–12 reps | @7 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, LULU-C&A is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 80 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.
LULU-C&A 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
LULU-C&A 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
