Upper/lower/arms 6 days/week
Hypertrophy training with a focus in arms and back development. Designed for intermediates trainees
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 15 reps | @9 |
| 2 | 15 reps | @10 | ||
| 2 | Hip Adductor (Machine) | 3 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Leg Curl | 3 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Leg Extension | 3 | 12 reps | @10 |
| 5 | Hip Thrust (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 6 | Glute Kickback (Cable) | 2 | 15 reps | @10 |
| 7 | Squat (Smith Machine) | 2 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 8 | Sissy Squat | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 2 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 3 | 10 reps | @9 |
| 4 | Single Arm Row (Cable) | 3 | 12 reps | @10 |
| 5 | Chest Supported Row (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 6 | Chest Press (Machine) | 2 | 8 reps | @10 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 10–12 reps | @10 |
| 1B | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 2 | Lateral Raise (Machine) | 4 | 10–12 reps | @10 |
| 3 | Preacher Curl (EZ Bar) | 3 | 10 reps | @10 |
| Superset | ||||
| 4A | Single Arm Tricep Extension (Cable) | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 4B | Partial Lateral Raise (Cable) | 3 | 10 reps | @10 |
| 5 | Katana Extension | 4 | 12–15 reps | @10 |
| 6 | Bicep Curl (Cable) | 4 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 15 reps | @9 |
| 2 | 15 reps | @10 | ||
| 2 | Hip Adductor (Machine) | 3 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Lying Leg Curl | 4 | 8–10 reps | @10 |
| 4 | Stiff Leg Deadlift | 3 | 10 reps | @9 |
| 5 | Hip Thrust (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 6 | Glute Kickback (Cable) | 2 | 15 reps | @10 |
| 7 | Hack Squat | 3 | 8 reps | @9 |
| 8 | Sissy Squat | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 2 | Lat Pulldown | 4 | 12–15 reps | @9 |
| 3 | Shoulder Press (Machine) | 3 | 10 reps | @9 |
| 4 | Single Arm High Row (Cable) | 3 | 12 reps | @10 |
| 5 | Chest Supported Row (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 6 | Chest Press (Machine) | 2 | 8 reps | @10 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 10–12 reps | @10 |
| 1B | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 2 | Lateral Raise (Machine) | 4 | 10–12 reps | @10 |
| 3 | Preacher Curl (EZ Bar) | 3 | 10 reps | @10 |
| Superset | ||||
| 4A | Single Arm Tricep Extension (Cable) | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 4B | Partial Lateral Raise (Cable) | 3 | 10 reps | @10 |
| 5 | Katana Extension | 4 | 12–15 reps | @10 |
| 6 | Bicep Curl (Cable) | 4 | 10–12 reps | @10 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/lower/arms 6 days/week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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/arms 6 days/week 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 9 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/arms 6 days/week 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
