S1 Upper Lower Split AB Rotation
Upper lower split with a dedicated arm day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 20 reps | @10 |
| 2 | Good Morning | 3 | 12 reps | @10 |
| 3 | Squat (Smith Machine) | 3 | 20 reps | @10 |
| 4 | Lying Leg Curl | 3 | 20 reps | @10 |
| 5 | Split Squat Front Foot Elevated (Smith Machine) | 3 | 20 reps | @10 |
| 6 | Belt Squat | 3 | 20 reps | @10 |
| 7 | Calf Raise (Leg Press) | 3 | 12 reps | @10 |
| 8 | Russian Twist | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 3 | 15 reps | @10 |
| 2 | JM Press | 3 | 15 reps | @10 |
| 3 | Hammer Curl | 3 | 15 reps | @10 |
| 4 | French Press | 3 | 15 reps | @10 |
| 5 | Bicep Curl (EZ Bar) | 3 | 15 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 7 | Hanging Leg Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Lat Pulldown (Single Arm) | 3 | 12 reps | @10 |
| 5 | Bent Over Row (Barbell) | 3 | 12 reps | @10 |
| 6 | Standing Pullover (Cable) | 3 | 12 reps | @10 |
| 7 | Single Arm Rear Delt Fly (Cable) | 3 | 12 reps | @10 |
| 8 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 9 | Upright Row (Barbell) | 3 | 12 reps | @10 |
| 10 | Cable Crunch | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12 reps | @10 |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Chest Fly (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Bent Over Row (Barbell) | 3 | 12 reps | @10 |
| 5 | Lat Pulldown (Single Arm) | 3 | 12 reps | @10 |
| 6 | Chest Supported Row (Machine) | 3 | 12 reps | @10 |
| 7 | Y Raise | 3 | 12 reps | @10 |
| 8 | Shrug (Barbell) | 3 | 12 reps | @10 |
| 9 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 10 | Cable Crunch | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 20 reps | @10 |
| 2 | Hip Thrust (Barbell) | 3 | 20 reps | @10 |
| 3 | Leg Extension | 3 | 20 reps | @10 |
| 4 | Leg Curl | 3 | 20 reps | @10 |
| 5 | Single Leg Press | 3 | 20 reps | @10 |
| 6 | Calf Raise (Leg Press) | 1 | 20 reps | @10 |
| 7 | Hip Adductor (Machine) | 1 | 20 reps | @10 |
| 8 | Hip Abductor (Machine) | 1 | 20 reps | @10 |
| 9 | Plank | 1 | 3 min | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, S1 Upper Lower Split AB Rotation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage 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.
S1 Upper Lower Split AB Rotation 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
S1 Upper Lower Split AB Rotation 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
