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Community Programs›Upper/Lower 5x
Upper/Lower 5x
IntermediateFree

Upper/Lower 5x

Starlight
Starlight· May 2025
iOS & Android

Overview

Length
18 weeks
Days / week
4 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
60 min
What to Expect: Increased Strength: Progressive overload is a key principle. You'll work to increase weight or reps over time. Muscle Hypertrophy: Targeting muscle groups with sufficient frequency and volume will stimulate muscle growth.   Structured Training: A clear 5-day schedule takes the guesswork out of your training week.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 4 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
11.5%
Hamstrings
11.5%
Front Delts
9.6%
Glutes
9.6%
Middle Delts
7.7%
Quadriceps
7.7%
Abs
7.7%
Biceps
5.8%
Rear Delts
5.8%
Adductors
5.8%
Lats
3.8%
Upper Back
3.8%
Chest
3.8%
Lower Back
3.8%
Forearms
1.9%
Week 1 Workouts
#ExerciseSetsReps
1Preacher Curl (Dumbbell)20 reps
2Tricep Pushdown (Cable)20 reps
3Wide Grip Pull-Up20 reps
4Bench Press (Barbell)20 reps
5Chest Supported T-Bar Row20 reps
6AD Press20 reps
7Lateral Raise (Cable)20 reps
#ExerciseSetsReps
1Squat (Barbell)20 reps
2Stiff Leg Deadlift20 reps
3Leg Extension20 reps
4Hamstring Curl20 reps
5Hip Adductor (Machine)20 reps
6Decline Sit Up (Weighted)20 reps
#ExerciseSetsReps
1Preacher Curl (Dumbbell)20 reps
2Tricep Pushdown (Cable)20 reps
3Wide Grip Pull-Up20 reps
4Bench Press (Barbell)20 reps
5Chest Supported T-Bar Row20 reps
6AD Press20 reps
7Lateral Raise (Cable)20 reps
#ExerciseSetsReps
1Squat (Barbell)20 reps
2Stiff Leg Deadlift20 reps
3Leg Extension20 reps
4Hamstring Curl20 reps
5Hip Adductor (Machine)20 reps
6Decline Sit Up (Weighted)20 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Upper/Lower 5x is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 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.

Upper/Lower 5x 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 18 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 5x 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android