Upper/Lower/Rest/Push/Pull/Legs
Transform your strength and sculpt your physique with a balanced 16-week journey of targeted workouts that push your limits and redefine your potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps | @7 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @7 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Lat Pulldown | 3 | 12 reps | @7 |
| 5 | Chest Supported Row (Machine) | 3 | 12 reps | @7 |
| 6 | Bicep Curl (Dumbbell) | 3 | 8 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @7 |
| 8 | Rear Delt Fly (Cable) | 3 | 12 reps | @10 |
| 9 | Chest Fly (Cable) | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @9.5 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8.5 |
| 3 | Hip Thrust (Barbell) | 3 | 10 reps | @8 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12 reps | @9 |
| 6 | Hip Abductor (Machine) | 3 | 12 reps | @7 |
| 7 | Hip Adductor (Machine) | 3 | 12 reps | @7 |
| 8 | Knee Raise (Captain's Chair) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Overhead Press (Barbell) | 4 | 8 reps | @8 |
| 3 | Dip (Weighted) | 4 | 10 reps | @8 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @7.5 |
| 5 | Single Arm Rear Delt Fly (Cable) | 3 | 12 reps | @7.5 |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @7.5 |
| 7 | Chest Fly (Cable) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | @9.5 |
| 2 | Pull-Up (Weighted) | 1 | AMRAP | @10 |
| 3 | Underhand Lat Pulldown | 3 | 12 reps | @7.5 |
| 4 | Bent Over Row (Dumbbell) | 3 | 12 reps | @7.5 |
| 5 | Shrug (Dumbbell) | 3 | 12 reps | @8.5 |
| 6 | Single Arm Row (Cable) | 3 | 12 reps | @7.5 |
| 7 | Standing Pullover (Cable) | 3 | 12 reps | @8 |
| 8 | Bicep Curl (Cable) | 3 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 12 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 10 reps | @8 |
| 3 | Stiff Leg Deadlift | 1 | 15 reps | @7.5 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12 reps | @9 |
| 6 | Seated Calf Raise | 3 | 12 reps | @9 |
| 7 | Walking Lunge (Dumbbell) | 2 | 20 reps | @8 |
| 8 | Hip Thrust (Barbell) | 2 | 12 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower/Rest/Push/Pull/Legs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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/Rest/Push/Pull/Legs 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 16 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/Rest/Push/Pull/Legs 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
