Robs upper lower
5 day Upper/Lower split (3 Upper, 2 Lower) utilizing Dynamic Double Progression with Myorep match sets sprinkled in for long term muscle and strength gains.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 5 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Chest Supported Row (Barbell) | 3 | 10 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 3 | 10 reps | @8 |
| 5 | Seated Lateral Raise | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Nunez Curl | 3 | 15 reps | @10 |
| 2 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Leg Curl | 3 | 12 reps | @8 |
| 4 | Jump Switch Lunge | 3 | 3 reps | @10 |
| 5 | High Bar Squat (Barbell) | 3 | 10 reps | @8 |
| 6 | Leg Extension | 3 | 15 reps | @10 |
| 7 | Standing Calf Raise | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Close Grip Incline Press | 3 | 6 reps | @8 |
| 2 | Dip (Bodyweight) | 3 | 10 reps | @8 |
| 3 | Chin-Up (Weighted) | 3 | 10 reps | @9 |
| 4 | Pullover (Dumbbell) | 3 | 15 reps | @9 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Hammer Curl (Dumbbell) | 3 | 12 reps | @10 |
| 2 | Skull Crusher (Dumbbell) | 3 | 15 reps | @10 |
| 3 | Broad Jump | 3 | 3 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @9 |
| 6 | Leg Extension | 3 | 12 reps | @10 |
| 7 | Standing Calf Raise | 3 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 3 | 10 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 12 reps | @9 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Inverted Row | 3 | 15 reps | @9 |
| 5 | Chest Supported Lateral Raise | 3 | 15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Robs 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 12 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.
Robs 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Robs 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
