Upper Lower Fullbody
Upper-lower strength and hypertrophy program using the latest science — 1–2 sets of 4–8 reps to build muscle and get strong.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8 reps | @9.5 |
| 2 | Bench Press (Dumbbell) | 2 | 8 reps | @9.5 |
| 3 | Lat Pulldown | 2 | 6 reps | @9.5 |
| 4 | Seated Row (Cable) | 2 | 6 reps | @9.5 |
| 5 | Shoulder Press (Machine) | 2 | 6 reps | @9.5 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 6 reps | @9.5 |
| 7 | Bicep Curl (Machine) | 2 | 6 reps | @9.5 |
| 8 | Lateral Raise (Dumbbell) | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 6 reps | @9.5 |
| 2 | Leg Extension | 2 | 8 reps | @9.5 |
| 3 | Seated Calf Raise | 2 | 8 reps | @9.5 |
| 4 | Abs Crunch (Machine) | 2 | 8 reps | @9.5 |
| 5 | Hip Abductor (Machine) | 2 | 10 reps | @9.5 |
| 6 | Hip Adductor (Machine) | 2 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6 reps | @9.5 |
| 2 | Bench Press (Dumbbell) | 2 | 8 reps | @9.5 |
| 3 | Cable Low Row | 2 | 8 reps | @9.5 |
| 4 | Leg Press (45 Degrees) | 2 | 6 reps | @9.5 |
| 5 | Lateral Raise (Dumbbell) | 2 | 12 reps | @9.5 |
| 6 | Back Extension (Weighted) | 1 | 8 reps | — |
| 7 | Farmer's Walk (Weighted) | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6 reps | @9.5 |
| 2 | Seated Row (Cable) | 2 | 8 reps | — |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 6 reps | — |
| 4 | Bicep Curl (Machine) | 1 | 8 reps | @9.5 |
| 5 | Bench Press (Close Grip) | 2 | 6 reps | — |
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | 8 reps | — |
| 7 | Single Arm Rear Delt Fly (Cable) | 1 | 8 reps | — |
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, Upper Lower Fullbody 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 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 Fullbody 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 10 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 Fullbody 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
