Karen's 4 day upper lower program hee hee
Overall muscle building program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 2 | Hack Squat | 2 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 3 | Leg Extension | 3 | 15 reps | @8.5 |
| 4 | Hip Adductor (Machine) | 3 | 15 reps | @8.5 |
| 5 | Standing Calf Raise | 3 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @8.5 |
| 2 | Incline Chest Press (Machine) | 3 | 12 reps | @8.5 |
| 3 | Seated Row (Cable) | 3 | 12 reps | @8.5 |
| 4 | Single Arm Iso Row | 3 | 12 reps | @9 |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | @8.5 |
| 6 | Bicep Curl (EZ Bar) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10 reps | @9 |
| 2 | Hip Thrust (Machine) | 3 | 15 reps | @9 |
| 3 | Leg Press (45 Degrees) | 3 | 15 reps | @8.5 |
| 4 | Leg Curl | 3 | 12 reps | @8.5 |
| 5 | Hip Abductor (Machine) | 3 | 12 reps | @8.5 |
| 6 | Glute Kickback (Cable) | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 12 reps | @8.5 |
| 2 | High Row | 3 | 12 reps | @8.5 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8.5 |
| 4 | Chest Supported Dumbbell Lateral Raises | 2 | 15 reps | @8 |
| 5 | Rear Delt Fly (Machine) | 2 | 15 reps | @8 |
| 6 | Decline Crunch | 3 | 15 reps | @8.5 |
| 7 | Leg Raise (Captain's Chair) | 3 | 15 reps | @8.5 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Karen's 4 day upper lower program hee hee is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 100 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.
Karen's 4 day upper lower program hee hee is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Karen's 4 day upper lower program hee hee 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.
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