Upper/Lower
Get Strong
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | AMRAP | @10 |
| 2 | Seated Military Press (Smith Machine) | 1 | AMRAP | @10 |
| 3 | Incline Chest Press (Machine) | 1 | AMRAP | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | AMRAP | @10 |
| 5 | Bent Over Row (Barbell) | 2 | AMRAP | @10 |
| 6 | Lat Pulldown (Neutral Grip) | 1 | AMRAP | @10 |
| 7 | Wide Grip Lat Pulldown | 1 | AMRAP | @10 |
| 8 | Cable Crunch | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Machine) | 2 | AMRAP | @10 |
| 2 | Bicep Curl (Barbell) | 1 | AMRAP | @10 |
| 3 | JM Press (Smith Machine) | 1 | AMRAP | @10 |
| 4 | Katana Extension | 2 | AMRAP | @10 |
| 5 | Deadlift (Barbell) | 2 | AMRAP | @10 |
| 6 | Leg Press (45 Degrees) | 2 | AMRAP | @10 |
| 7 | Leg Extension | 2 | AMRAP | @10 |
| 8 | Standing Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 2 | AMRAP | @10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | AMRAP | @10 |
| 3 | Lateral Raise (Cable) | 2 | AMRAP | @10 |
| 4 | Pec Deck (Machine) | 1 | AMRAP | @10 |
| 5 | Chest Supported Row (Machine) | 2 | AMRAP | @10 |
| 6 | Lat Pulldown (Single Arm) | 1 | AMRAP | @10 |
| 7 | Pull-Up (Weighted) | 1 | AMRAP | @10 |
| 8 | Abs Crunch (Machine) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 2 | AMRAP | @10 |
| 2 | Hammer Curl (Cable) | 1 | AMRAP | @10 |
| 3 | Close Grip Bench Press (Smith Machine) | 1 | AMRAP | @10 |
| 4 | Tricep Extension (Cable) | 2 | AMRAP | @10 |
| 5 | Squat (Barbell) | 2 | AMRAP | @10 |
| 6 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
| 7 | Lying Leg Curl | 2 | AMRAP | @10 |
| 8 | Single-Leg Leg Curl | 1 | AMRAP | @10 |
| 9 | Standing Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | AMRAP | @10 |
| 2 | Shoulder Press (Plate Loaded) | 1 | AMRAP | @10 |
| 3 | Chest Press (Machine) | 1 | AMRAP | @10 |
| 4 | Lateral Raise (Machine) | 2 | AMRAP | @10 |
| 5 | Seated Row (Cable) | 2 | AMRAP | @10 |
| 6 | Pull-Up (Neutral Grip, Weighted) | 1 | AMRAP | @10 |
| 7 | Lat Pulldown | 1 | AMRAP | @10 |
| 8 | Shrug (Barbell) | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | AMRAP | @10 |
| 2 | Overhead Tricep Extension (Cable) | 1 | AMRAP | @10 |
| 3 | Bicep Curl (Cable) | 2 | AMRAP | @10 |
| 4 | Face Away Cable Curl | 1 | AMRAP | @10 |
| 5 | Romanian Deadlift (Barbell) | 1 | AMRAP | @10 |
| 6 | Hack Squat | 2 | AMRAP | @10 |
| 7 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
| 8 | Seated Calf Raise | 2 | AMRAP | @10 |
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 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 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 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
