Upper-Lower-Upper-Lower-Arms
Program made for early intermediates looking to break free from the 15in hell. Heavily inspired bt golden warrior program from BOM
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 5–8 reps |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 5–8 reps |
| 3 | Lateral Raise (Machine) | 3 | 8–12 reps |
| 4 | Preacher Curl (Barbell) | 2 | 6–10 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 8–12 reps |
| 2 | Platz Squat | 3 | 5–8 reps |
| Superset | |||
| 3A | Seated Row (Cable) | 2 | 8–12 reps |
| 3B | Kelso Shrug | 2 | AMRAP |
| 4 | Leg Extension | 2 | 6–10 reps |
| 5 | Standing Calf Raise | 3 | 5–8 reps |
| 6 | Abs Crunch (Machine) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Chest Supported Row (Machine) | 3 | 6–10 reps |
| 3 | Chest Fly (Machine) | 2 | 8–12 reps |
| 4 | Shoulder Press (Machine) | 2 | 6–10 reps |
| 5 | Lateral Raise (Machine) | 2 | 8–12 reps |
| 6 | Bicep Curl (Cable) | 3 | 8–12 reps |
| 7 | Tricep Rope Push Down (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Leg Press | 3 | 6–10 reps |
| 3 | Hip Adductor (Machine) | 3 | 8–12 reps |
| 4 | Lying Leg Curl | 3 | 8–12 reps |
| 5 | Leg Extension | 2 | 6–10 reps |
| 6 | Standing Calf Raise | 3 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Bodyweight) | 3 | AMRAP |
| 1B | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 2B | French Press (Barbell) | 2 | 8–12 reps |
| 3 | Lateral Raise (Machine) | 3 | 8–12 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 10–15 reps |
| 5 | Abs Crunch (Machine) | 3 | 8–12 reps |
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, Upper-Lower-Upper-Lower-Arms 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 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 50 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-Upper-Lower-Arms 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.
Upper-Lower-Upper-Lower-Arms 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
