Upper, Lower, Arms Program
Build your squat, bench, deadlift and build lots of muscle with an emphasis on ARMS.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 80% |
| 2 | 8 reps | 75% | ||
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps | @9–10 |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @9–10 |
| 4 | Lat Pulldown | 3 | 8–12 reps | @9–10 |
| 5 | Chest Fly (Machine) | 2 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | 80% |
| 2 | 8 reps | 75% | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @8–9 |
| 3 | Leg Extension | 3 | 12–15 reps | @9–10 |
| 4 | Seated Calf Raise | 3 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 12–15 reps | @9–10 |
| 2 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9–10 |
| 3 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @9–10 |
| 4 | Tricep Extension (Cable) | 3 | 8–12 reps | @9–10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @10 |
| 6 | Lying Reverse Fly | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 8 reps | @7 |
| 2 | Pull-Up (Assisted) | 3 | 8–12 reps | @9–10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9–10 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 12–15 reps | @9–10 |
| 5 | Shoulder Press (Machine) | 3 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | 80% |
| 2 | 8 reps | 75% | ||
| 2 | Hack Squat | 2 | 8–12 reps | @9–10 |
| 3 | Leg Curl | 3 | 8–12 reps | @9–10 |
| 4 | Calf Raise (Machine) | 3 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @9–10 |
| 2 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9–10 |
| 3 | Skull Crusher (Barbell) | 3 | 8–12 reps | @9–10 |
| 4 | Hammer Curl | 3 | 12–15 reps | @9–10 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps | @9–10 |
| 6 | Face Pull | 3 | 15–20 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 Program 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 Program 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 Program 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
