Brooke's Lower/Upper Training Split
Training program for my wife to follow
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 6–8 reps |
| 1B | Pendlay Row | 3 | 6–8 reps |
| Superset | |||
| 2A | Lat Pulldown (Close Grip) | 3 | 8–10 reps |
| 2B | Chest Fly (Cable) | 3 | 10–12 reps |
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 3B | Bayesian Curl | 2 | 8–10 reps |
| 4 | Lateral Raise (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 4–6 reps |
| 2 | Hack Squat | 3 | 6–10 reps |
| 3 | Hip Thrust (Barbell) | 2 | 8–10 reps |
| 4 | Leg Extension | 2 | 8–12 reps |
| 1 | — | ||
| Superset | |||
| 5A | Hip Adductor (Machine) | 2 | 8–10 reps |
| 5B | Hip Abductor (Machine) | 2 | 8–10 reps |
| 6 | Standing Calf Raise | 3 | 8–12 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 6–10 reps |
| 2 | Seated Calf Raise | 3 | 10–12 reps |
| 3 | Squat (Barbell) | 3 | 6–8 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 6–8 reps |
| 5 | Walking Lunge (Dumbbell) | 2 | 10 reps |
| Superset | |||
| 6A | Hip Adductor (Machine) | 2 | 8–10 reps |
| 6B | Hip Abductor (Machine) | 2 | 8–10 reps |
| 7 | Decline Crunch (Weighted) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Row (Cable) | 3 | 6–8 reps |
| 1B | Push Up | 3 | AMRAP |
| Superset | |||
| 2A | Underhand Lat Pulldown | 3 | 6–8 reps |
| 2B | Lu Raise | 3 | 10–12 reps |
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 2 | 8–10 reps |
| 3B | Skull Crusher (Barbell) | 2 | 8–10 reps |
| 4 | Face Pull | 3 | 10–12 reps |
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, Brooke's Lower/Upper Training Split 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.
Brooke's Lower/Upper Training Split 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.
Brooke's Lower/Upper Training Split 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
