Intermediate–AdvancedFree

S Tier Upper / Lower Split

Program outline by trstnn.lifts on tiktok.

Roshen T.· Nov 2025

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

80 min

Tailored to what i want to focus on (Chest and Shoulders + Overall Leg development). Can mix up the upper exercises to bias/focus on what ever body part u want. Eg. Arms? put extensions and curls first. Back? put back lat/upper back movements first. Chest? put incline press and pec deck at beginning of workout. and so forth. 2-3x frequency. Better workout quality. can do U/L/R/U/L/R/R or U/L/U/R/L/U/R or U/L/U/L/U/L/R Upper/Lower lets you focus weak points first before fatigue reduces your performance. You get to spread out volume across sessions, enhancing overall recovery. Exercise Swaps (S-Tier Exercises per body part) Shoulders - Front Delt Machine Shoulder Press / Cable Front Raises, Shoulders - Side Delt Lateral Raises (Machine/Cable) Shoulders - Rear Delt Rear Delt Fly (Reverse Pec Deck/Cable) Back - Lats Lat Pulldown / Keenan Flaps / Pulldown Machine, Back - Upper Back T-bar row / WG Cable Row / Upright Chest supported Row / Kelso Shrugs (Upper back movements are elbows flared) Back - Mid Back CG Row, Chest Supported Row (Elbows Tucked) Legs - Quads Hack Squat / Pendulum / Leg Press / Belt Squat + (Leg Extensions and Adductor Machine) Legs - Hamstrings RDL / SLDL + (Seated/Lying Hamstring Curl) Legs - Calves Calf Raises (Machine/Leg Press) Legs - Glutes Abductor Machine / Machine Hip Thrusts Arms - Biceps Preacher Curl / Bayesian Curl / Hammer Curl (Machine) Arms - Triceps JM Press / Unilateral Triceps Extension / Machine Dips Arms - Forearms Cable Wrist Curl / Wrist Extension Variant Chest - Upper Incline Press Variant / Low to high Cable fly Chest - Mid Pec Deck Fly, Flat Press Variant

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.5%

Front Delts

10.5%

Chest

8.9%

Upper Back

8.3%

Lats

8.3%

Quadriceps

7.8%

Hamstrings

7.8%

Biceps

6.5%

Glutes

5.5%

Middle Delts

4.9%

Forearms

4.7%

Calves

4.6%

Abs

4.6%

Abductors

2.3%

Rear Delts

1.6%

Lower Back

1.5%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Incline Bench Press (Smith Machine)	2	6–8 reps
2	Pec Deck (Machine)	2	6–8 reps
3	Chest Supported Row (Dumbbell)	2	6–8 reps
4	Wide Grip Lat Pulldown	2	6–8 reps
5	High Row	2	6–8 reps
6	Lateral Raise (Machine)	2	6–8 reps
7	Shoulder Press (Machine)	1	6–8 reps
8	Single Arm Tricep Extension (Cable)	2	6–8 reps
9	Seated Dip (Machine)	1	6–8 reps
10	Preacher Curl (Barbell)	2	6–8 reps

#	Exercise	Sets	Reps
1	Leg Extension	2	6–8 reps
2	Leg Press	2	6–8 reps
3	Calf Raise (Leg Press)	3	6–8 reps
4	Romanian Deadlift (Barbell)	2	6–8 reps
5	Abs Crunch (Machine)	2	6–8 reps
6	Lying Leg Curl	2	6–8 reps
7	Hip Adductor (Machine)	1	6–8 reps
8	Hip Abductor (Machine)	1	6–8 reps
9	Cable Wrist Curls	2	8–12 reps
10	Wrist Extension (Dumbbell)	2	8–12 reps

#	Exercise	Sets	Reps
1	Shoulder Press (Plate Loaded)	1	4–6 reps
2	Lateral Raise (Machine)	2	4–8 reps
3	Chest Supported Row (Dumbbell)	2	4–6 reps
4	Wide Grip Lat Pulldown	2	4–6 reps
5	High Row	1	4–8 reps
6	Preacher Curl (Barbell)	2	4–6 reps
7	Incline Bench Press (Barbell)	1	4–6 reps
8	Pec Deck (Machine)	2	4–8 reps
9	Single Arm Tricep Extension (Cable)	2	4–8 reps
10	Seated Dip (Machine)	2	4–6 reps

#	Exercise	Sets	Reps
1	Chest Supported Row (Dumbbell)	2	6–8 reps
2	Incline Bench Press (Smith Machine)	1	6–8 reps
3	Pec Deck (Machine)	2	6–8 reps
4	Wide Grip Lat Pulldown	2	6–8 reps
5	High Row	2	6–8 reps
6	Low To High Cable Fly (Unilateral)	1	6–8 reps
7	Lateral Raise (Machine)	2	6–8 reps
8	Shoulder Press (Machine)	1	6–8 reps
9	Single Arm Tricep Extension (Cable)	2	6–8 reps
10	Seated Dip (Machine)	1	6–8 reps
11	Preacher Curl (Barbell)	2	6–8 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with built-in coaching notes.

Common questions

Yes, S Tier Upper / Lower Split 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 80 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.

S Tier Upper / Lower Split 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.

S Tier Upper / Lower Split 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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