Himbo Goals
Upper lower split with arm days as rest days
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 8–12 reps |
| 2 | 4–6 reps | ||
| 2 | Hack Squat | 1 | 8–10 reps |
| 3 | 6–10 reps | ||
| 3 | Back Extension (Weighted) | 3 | 8–12 reps |
| 4 | Hip Abductor (Machine) | 3 | 8–12 reps |
| 5 | Abs Crunch (Machine) | 3 | 10–15 reps |
| 6 | Leg Extension | 3 | 8–12 reps |
| 7 | Leg Curl | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–8 reps |
| 3 | 4–8 reps | ||
| 2 | Lat Pulldown (Close Grip) | 3 | 6–10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 8–10 reps |
| 3 | 6–8 reps | ||
| Superset | |||
| 4A | Pec Deck (Machine) | 3 | 8–12 reps |
| 4B | Rear Delt Fly (Machine) | 3 | 12–15 reps |
| 5 | Cable Low Row | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 3 | 6–10 reps |
| 2 | JM Press (Smith Machine) | 3 | 6–10 reps |
| 3 | Preacher Curl (Machine) | 3 | 8–12 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 8–10 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10–12 reps |
| 3 | 4–8 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 10–12 reps |
| 3 | 6–8 reps | ||
| 3 | Abs Crunch (Machine) | 3 | 12–15 reps |
| 4 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 5 | Leg Curl | 3 | 8–12 reps |
| 6 | Leg Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 10–12 reps |
| 3 | 4–6 reps | ||
| 2 | Barbell Row | 1 | 8–10 reps |
| 3 | 6–8 reps | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps |
| 3 | 4–6 reps | ||
| 4 | Face Pull | 3 | 8–12 reps |
| 5 | Wide Grip Lat Pulldown | 3 | 6–10 reps |
| 6 | Single Arm Low Row | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | JM Press (Smith Machine) | 3 | 6–10 reps |
| 2 | Hammer Curl (Dumbbell) | 3 | 6–10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 4 | Tricep Extension (Cable) | 3 | 10–15 reps |
| 5 | Preacher Curl (Machine) | 3 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 7 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
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, Himbo Goals 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 60 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.
Himbo Goals 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.
Himbo Goals 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
