Intermediate–AdvancedFree

Demon Back Upper Lower

A back, delt, and arm focused upper lower program that runs for 8 weeks.

Gaige P.· Aug 2025

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

70 min

Transform your physique into a decepticon with this back-focused upper/lower program that will shape your lats into a fighter jet that could rival Starscream from the Transformers. If that's not your thing, I hope at the very least you like lookin' like a dorito with boulders attached to its upper left and right corners. Feel free to increase to 3 sets per exercise for the upper body, but if you are truly training hard, 2 should be enough, especially given the frequency. However, if progress stalls, and diet is in check, adding more sets may be the next viable step to continue progressing. Follow dynamic double progression for each exercise, increasing both reps and weight when possible. Feel free to swap weighted pull-ups with lat pulldown variations. Deload at the end of the 8 weeks by either taking a week off or doing half the weight and sets you’d normally do for an entire week. If you feel a deload is needed sooner or later than 8 weeks, go for it. Training days are Monday, Tuesday, Thursday, Friday, and Saturday. Rest days are Wednesday and Sunday.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Triceps

9.8%

Upper Back

9.1%

Biceps

9.1%

Front Delts

8.4%

Hamstrings

8.4%

Glutes

8.4%

Lats

Quadriceps

Abs

6.3%

Chest

5.6%

Rear Delts

5.6%

Middle Delts

4.2%

Forearms

3.5%

Lower Back

2.8%

Calves

2.8%

Abductors

2.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Chest Press (Machine)	2	8–10 reps	@9–10
2	Pull-Up (Neutral Grip, Weighted)	2	8–10 reps	@9–10
3	Incline Bench Press (Barbell)	2	10–12 reps	@9–10
4	Chest Supported Row (Dumbbell)	2	10–12 reps	@9–10
Superset
5A	Skull Crusher (Barbell)	2	8–12 reps	@10
5B	Incline Curl (Dumbbell)	2	8–12 reps	@10
6	Rear Delt Fly (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	6–10 reps	@8–9
2	Split Squat (Smith Machine)	2	6–10 reps	@9–10
3	Single-Leg Leg Curl	2	8–12 reps	@9–10
4	Hip Abductor (Machine)	2	8–12 reps	@10
5	Seated Calf Raise	2	10–15 reps	@10
6	Abs Crunch (Machine)	2	8–12 reps	@9–10
7	Lateral Raise (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Weighted)	1	6–8 reps	@9–10
		1	8–10 reps	@9–10
1B	Dip (Weighted)	2	6–10 reps	@9–10
2	Seated Row (Machine)	2	10–12 reps	@9–10
Superset
3A	Dumbbell Row	2	6–8 reps	@9–10
3B	Bench Press (Dumbbell)	2	6–8 reps	@9–10
Superset
4A	Preacher Curl (EZ Bar)	2	8–12 reps	@10
4B	Tricep Pushdown (Cable)	2	8–12 reps	@10
5	Lateral Raise (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	2	8–10 reps	@9–10
2	Calf Raise (Leg Press)	2	10–15 reps	@10
3	Back Extension (Weighted)	2	8–12 reps	@8–10
4	Bulgarian Split Squat (Dumbbell)	2	6–8 reps	@9–10
5	Sissy Squat (Weighted)	2	8–12 reps	@10
6	Decline Sit Up (Weighted)	2	8–12 reps	@9–10
7	Hanging Leg Raise	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	AD Press (Smith Machine)	2	8–10 reps	@9–10
2	Reverse Pec Deck	2	10–15 reps	@10
3	Lying Rear Lateral Raise	2	10–15 reps	@10
4	Bicep Curl (Barbell)	2	6–10 reps	@10
5	Hammer Curl (Dumbbell)	2	6–10 reps	@10

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, Demon Back Upper Lower 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 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 70 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.

Demon Back Upper Lower 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Demon Back Upper Lower 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

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