Joe fazer upper/lower
This is just a program I found online
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 15 reps | @7 |
| 2 | Bench Press (Barbell) | 1 | 3.7 reps | @9 |
| 1 | 8.2 reps | @7.5 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 5.9 reps | @9 |
| 1 | 10.5 reps | @7.5 | ||
| 4 | T-Bar Row | 1 | 6.1 reps | @8 |
| 1 | 10.5 reps | @7 | ||
| 5 | Tricep Dip (Bodyweight) | 1 | 6.1 reps | @9 |
| 1 | 12.5 reps | @8 | ||
| 6 | Wide Grip Pull-Up | 1 | 5.9 reps | @10 |
| 1 | 10.5 reps | @8 | ||
| 7 | Chest Fly (Cable) | 3 | 10.2 reps | @7 |
| 8 | Seated Dip (Machine) | 2 | 8.2 reps | @8 |
| 9 | Bicep Curl (Barbell) | 2 | 10.5 reps | @7.5 |
| 10 | Tricep Pushdown (Cable) | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 12.5 reps | @7 |
| 2 | Squat (Barbell) | 1 | 3.7 reps | @10 |
| 1 | 8.2 reps | @8 | ||
| 3 | Leg Press (45 Degrees) | 1 | 6.1 reps | @9 |
| 1 | 10.5 reps | @8 | ||
| 4 | Leg Curl | 1 | 5.9 reps | @9.5 |
| 1 | 10.5 reps | @7.5 | ||
| 5 | Romanian Deadlift (Dumbbell) | 1 | 10.5 reps | @8 |
| 1 | 15 reps | @7 | ||
| 6 | Leg Extension | 1 | 5.9 reps | @9 |
| 1 | 10.2 reps | @8 | ||
| 7 | Lunge (Barbell) | 3 | 16 reps | @8 |
| 8 | Standing Calf Raise | 1 | 10.2 reps | @10 |
| 1 | 10.2 reps | @9 | ||
| 1 | 10.2 reps | @8 | ||
| 9 | Plank (Weighted) | 2 | 60 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Tricep Extension (Cable) | 1 | 0 reps | — |
| 2 | Bent Over Row (Barbell) | 1 | 4.8 reps | @9 |
| 1 | 9.2 reps | @8 | ||
| 3 | Seated Overhead Press (Barbell) | 1 | 5.9 reps | @9 |
| 1 | 10.2 reps | @8 | ||
| 4 | Single Arm Row (Cable) | 1 | 5.9 reps | @9 |
| 1 | 10.5 reps | @8 | ||
| 5 | Chest Press (Machine) | 1 | 5.9 reps | @9 |
| 1 | 10.5 reps | @8 | ||
| 6 | Pull-Up (Neutral Grip, Weighted) | 3 | 10 reps | @10 |
| 7 | Shrug (Barbell) | 3 | 10 reps | @9 |
| 8 | Hammer Curl (Dumbbell) | 2 | 8.5 reps | @7.5 |
| 9 | Bicep Curl (Cable) | 2 | 8.5 reps | @6 |
| 10 | Seated Dip (Machine) | 2 | 8.5 reps | @7.5 |
| 11 | Overhead Tricep Extension (Cable) | 2 | 8.5 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Swing | 1 | 15 reps | @10 |
| 2 | Deadlift (Barbell) | 1 | 5 reps | @8.5 |
| 1 | 1 rep | @10 | ||
| 3 | Hip Thrust (Machine) | 1 | 6.1 reps | @8.5 |
| 1 | 10.5 reps | @7.5 | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @7.5 |
| 5 | Hack Squat | 1 | 5.9 reps | @10 |
| 1 | 10.2 reps | @8 | ||
| 6 | Seated Hamstring Curl | 1 | 5.9 reps | @9.5 |
| 1 | 10.5 reps | @8 | ||
| 7 | Seated Calf Raise | 1 | 10 reps | @10 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @8 | ||
| 8 | Plank (Weighted) | 2 | 60 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Joe fazer upper/lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
Joe fazer upper/lower 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Joe fazer upper/lower 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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