Upper Lower, Arm focused
Hypertrophy program for beginners to intermediates who want big arms, shoulders and upper body, and an alright and above average lower body.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5–20 reps |
| 2 | Bench Press (Dumbbell) | 3 | 5–20 reps |
| 3 | Chest-supported T-bar Row | 3 | 5–30 reps |
| 4 | Lat Pulldown | 3 | 5–30 reps |
| 5 | Lateral Raise (Dumbbell) | 5 | 5–30 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 5–30 reps |
| 7 | Skull Crusher (Barbell) | 3 | 5–30 reps |
| 8 | Reverse Pec Deck | 4 | 5–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Curl (Dumbbell) | 4 | 5–30 reps |
| 1B | Katana Extension | 4 | 5–30 reps |
| 2 | Bench Cable Curl | 4 | 5–30 reps |
| 3 | Tricep Pushdown (Cable) | 4 | 5–30 reps |
| 4 | Lying Side Lateral Raise | 5 | 5–30 reps |
| 5 | Squat (Barbell) | 4 | 5–12 reps |
| 6 | Good Morning | 4 | 5–20 reps |
| 7 | Standing Calf Raise | 4 | 5–30 reps |
| Superset | |||
| 8A | Wrist Curls | 4 | 5–30 reps |
| 8B | Reverse Wrist Curl (Dumbbell) | 4 | 5–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 5–30 reps |
| 2 | Chest-supported T-bar Row | 3 | 5–30 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 5–20 reps |
| 4 | Bench Press (Dumbbell) | 3 | 5–20 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 7–30 reps |
| 6 | Lateral Raise (Dumbbell) | 5 | 5–30 reps |
| 7 | Reverse Pec Deck | 4 | 5–30 reps |
| 8 | Shrug (Barbell) | 4 | 5–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Curl (Dumbbell) | 4 | 5–30 reps |
| 1B | Katana Extension | 4 | 5–30 reps |
| 2 | Bench Cable Curl | 4 | 5–30 reps |
| 3 | Tricep Pushdown (Cable) | 4 | 5–30 reps |
| 4 | Lying Side Lateral Raise | 5 | 5–30 reps |
| 5 | Squat (Barbell) | 4 | 5–12 reps |
| 6 | Good Morning | 4 | 5–20 reps |
| 7 | Standing Calf Raise | 4 | 5–30 reps |
| Superset | |||
| 8A | Wrist Curls | 4 | 5–30 reps |
| 8B | Reverse Wrist Curl (Dumbbell) | 4 | 5–30 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, Upper Lower, Arm focused 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 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 80 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, Arm focused 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.
Upper Lower, Arm focused 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
