Intermediate–AdvancedFree

Upper Body Bodybuilding - Lower Body Strength

Born with thunderthighs.

Alexandria P.· Aug 2025

Free on iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

50 min

For those who build leg muscles on low volume and want to focus on hypertrophy for the upper body and big heavy compounds for the lower body. Focus: upper body, sub focus: shoulders. Add sets and increase intensity as needed.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.7%

Triceps

10.1%

Middle Delts

9.3%

Biceps

9.3%

Chest

8.5%

Upper Back

Quadriceps

6.8%

Hamstrings

6.8%

Lats

5.9%

Glutes

5.9%

Abs

5.1%

Forearms

4.7%

Rear Delts

2.7%

Lower Back

2.5%

Adductors

0.8%

Abductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Neutral Grip Dumbbell Bench Press	2	15 reps	@7
2	Seated Shoulder Press (Dumbbell)	2	12 reps	@7
3	Chest Fly (Cable)	2	15 reps	@9
4	Lateral Raise (Cable)	2	15 reps	@10
5	Tricep Extension (Machine)	2	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Barbell Row	2	8 reps	@8
2	Lat Pulldown (Single Arm)	2	12 reps	@8
3	Standing Pullover (Cable)	2	12 reps	@8
4	Bicep Curl (Dumbbell)	3	12 reps	@8
5	Incline Curl (Dumbbell)	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	10 reps	@7
2	Back Extension (Weighted)	2	15 reps	@8
3	Leg Extension	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	2	12 reps	@8
2	Abs Crunch (Machine)	2	12 reps	@8
3	Overhead Tricep Extension (Cable)	2	20 reps	@7
4	Bicep Curl (Cable)	2	12 reps	@8
5	Lateral Raise (Dumbbell)	2	12 reps	@8
6	Lu Raise	2	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	5 reps	@6
2	Leg Press	2	10 reps	@7
3	Leg Curl	2	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	20 reps	@7
2	Cable Flexion Row	2	10 reps	@7
3	Bicep Curl (EZ Bar)	2	10 reps	—
4	Upright Row (Barbell)	2	12 reps	@7
5	Decline Crunch (Weighted)	2	12 reps	@7
6	Face Pull	2	12 reps	@8

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Upper Body Bodybuilding - Lower Body Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 Body Bodybuilding - Lower Body Strength is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper Body Bodybuilding - Lower Body Strength 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android