Upper Lower ROD 1.61
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 2 | 5–8 reps |
| 1B | Single Arm Iso Row | 2 | 8–12 reps |
| Superset | |||
| 2A | Pull-Up (Neutral Grip, Weighted) | 2 | 6–8 reps |
| 2B | Tricep Pushdown (Cable) | 2 | 8–12 reps |
| Superset | |||
| 3A | Chest Press (Machine) | 2 | 8–12 reps |
| 3B | Skull Crusher (Dumbbell) | 2 | 10–15 reps |
| 3C | Hyperextension Side Bends | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 6–10 reps |
| Superset | |||
| 2A | Power Shrug | 2 | 6–10 reps |
| 2B | Leg Curl | 2 | 12–15 reps |
| Superset | |||
| 3A | Leg Extension | 2 | 10–15 reps |
| 3B | Bayesian Curl | 2 | 6–8 reps |
| 3C | Hanging Leg Raise | 2 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Overhead Press (Barbell) | 2 | 6–8 reps | — |
| 1B | Standing Calf Raise | 2 | 10–15 reps | — |
| Superset | ||||
| 2A | Wrist Extension | 2 | 12–15 reps | @10 |
| 2B | Wrist Curls | 2 | 12–15 reps | @10 |
| 3 | Stair Master | 1 | 10–30 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 2 | 3–6 reps |
| 1B | JM Press (Smith Machine) | 2 | 8–12 reps |
| Superset | |||
| 2A | Incline Bench Press (Barbell) | 2 | 6–10 reps |
| 2B | Preacher Curl (Barbell) | 2 | 6–12 reps |
| 2C | Neck Curl | 2 | 15–20 reps |
| Superset | |||
| 3A | Chest Fly (Machine) | 2 | 6–10 reps |
| 3B | Lat Pulldown (Close Grip) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 3C | Decline Beach Sit Up (Weighted) | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lateral Raise (Cable) | 2 | 10–15 reps |
| 1B | Single Leg Calf Raise (Weighted) | 2 | 10–15 reps |
| 1C | Wrist Radial Deviation (Cable) | 2 | 10–15 reps |
| 1D | Wrist Extension | 2 | 10–15 reps |
| 2 | Stair Master | 1 | 10–30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 2 | 6–12 reps |
| 2B | Walking Lunge (Dumbbell) | 2 | 8–12 reps |
| 2C | Neck Extension | 2 | 15–20 reps |
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 2 | 6–12 reps |
| 3B | Decline Beach Sit Up (Weighted) | 2 | 6–12 reps |
| 3C | Rear Delt Fly (Machine) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 20–60 min | — |
| Superset | ||||
| 2A | Rice Bucket Finger Extension | 3 | AMRAP | — |
| 2B | Rice Bucket Wrist Rotations | 3 | — | @10 |
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 ROD 1.61 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 90 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 ROD 1.61 is structured around 7 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 ROD 1.61 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
