Regular Upper/Lower program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6–10 reps |
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 6–10 reps |
| 3 | Pec Deck (Machine) | 1 | AMRAP |
| 4 | T-Bar Row | 2 | 8–12 reps |
| 5 | Shoulder Press (Plate Loaded) | 2 | 5–8 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 7 | Preacher Curl (EZ Bar) | 3 | 6–10 reps |
| 8 | One Arm Lateral Raise (Cable) | 2 | 6–10 reps |
| 9 | Wrist Curls | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Hack Squat | 3 | 6–10 reps |
| 3 | Seated Calf Raise | 3 | 10–15 reps |
| 4 | Leg Extension | 1 | AMRAP |
| 5 | Hamstring Curl | 1 | AMRAP |
| 6 | Power Shrug | 2 | AMRAP |
| 7 | Decline Sit Up (Weighted) | 3 | 6–10 reps |
| 8 | Oblique Crunch | 2 | 8–12 reps |
| 9 | Neck Extension | 3 | 8–12 reps |
| 10 | Neck Curl | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps |
| 2 | Chin-Up (Bodyweight) | 3 | 6–10 reps |
| 3 | Pec Deck (Machine) | 1 | AMRAP |
| 4 | T-Bar Row | 2 | 8–12 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 7 | One Arm Lateral Raise (Cable) | 3 | 6–10 reps |
| 8 | Wrist Curls | 3 | 10–15 reps |
| 9 | Reverse Pec Deck | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Hack Squat | 3 | 6–10 reps |
| 3 | Seated Calf Raise | 3 | 10–15 reps |
| 4 | Leg Extension | 1 | AMRAP |
| 5 | Hamstring Curl | 1 | AMRAP |
| 6 | Power Shrug | 2 | AMRAP |
| 7 | Decline Sit Up (Weighted) | 3 | 6–10 reps |
| 8 | Oblique Crunch | 2 | 8–12 reps |
| 9 | Neck Curl | 3 | 8–12 reps |
| 10 | Neck Extension | 3 | 8–12 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, Regular Upper/Lower program 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 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.
Regular Upper/Lower program 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.
Regular Upper/Lower program 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
