Upper Lower Upper Lower Arms Shoulders
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 6–8 reps |
| 1B | Seated Overhead Press (Dumbbell) | 1 | 6–8 reps |
| 3 | 8–10 reps | ||
| Superset | |||
| 2A | Chest Supported Row (Dumbbell) | 3 | 8–10 reps |
| 2B | Bench Press (Close Grip) | 3 | 8–10 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 3C | Lateral Raise (Cable) | 3 | 8–12 reps |
| 4 | Dip (Weighted) | 3 | AMRAP |
| 5 | Neck Flexion | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 3A | Hamstring Curl | 3 | 10–15 reps |
| 3B | Leg Extension | 3 | 12–15 reps |
| 4 | Seated Dumbbell Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 5A | Wrist Curls | 3 | 12–15 reps |
| 5B | Reverse Wrist Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Cable Crunch | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Row (Cable) | 3 | 8–10 reps |
| 1B | Bench Press (Dumbbell) | 3 | 6–8 reps |
| Superset | |||
| 2A | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 2B | Arnold Press | 3 | 8–12 reps |
| Superset | |||
| 3A | Tricep Pushdown (Cable) | 3 | 10–12 reps |
| 3B | Preacher Curl (Dumbbell) | 3 | 8–10 reps |
| 3C | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 4 | Neck Extension | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rack Pull (Barbell) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 2 | Hack Squat | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 3 | Walking Lunge (Dumbbell) | 2 | — |
| Superset | |||
| 4A | Hamstring Curl | 2 | 12–15 reps |
| 4B | Leg Extension | 2 | 15–20 reps |
| 5 | Smith Machine Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 6A | Wrist Curls | 3 | 15–20 reps |
| 6B | Reverse Wrist Curl (Dumbbell) | 3 | 15–20 reps |
| 7 | Decline Crunch (Weighted) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hammer Curl (Cable) | 3 | 10–15 reps |
| 1B | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 2B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 3 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 4 | Rear Delt Fly (Cable) | 3 | 10–15 reps |
| 5 | Shrug (Barbell) | 3 | AMRAP |
| 6 | Neck Flexion | 3 | 15–20 reps |
| 7 | Neck Extension | 3 | 15–20 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper Lower Upper Lower Arms Shoulders is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 60 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 Upper Lower Arms Shoulders 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 5 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 Upper Lower Arms Shoulders 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
