IntermediateFree

Mania (Upper/Lower)

Nick Knack· Jul 2024

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Mania is a 4 day per week training program that primarily focuses on hypertrophy and general strength. This is for those who want to build muscle and like training but also like to have their rest days. Mania is built with the novice lifter in mind, but is effective enough for an intermediate to see progress. Like the title says, this program is an Upper/Lower split, meaning that you will train lower body muscles twice per week and your upper body muscles twice per week. Three days during the week are rest days. During those rest days, prehab, static stretching, and cardio can be done as active recovery. The split goes as follows: L/U/Rest/L/U/Rest/Rest. The idea is that if you start the program on a Monday, you will have the weekend to rest. This also gives time between lower days, as those take time to recover from. The main expectation is that you train hard. Intensity is the name of the game for this program as the amount of sets isn't particularly high. You should be pushing until you can't get another rep out while you are in the prescribed rep ranges. If you think you can do more than the prescribed rep ranges, that is a sign to add more weight. If you are constantly at the higher end of the rep ranges for an exercise, it is time to increase the weight. If you are not meeting the rep range on an exercise, you're obviously going too heavy. This goes without saying but technique is important as you increase your weight and intensity. Sacrificing form to horse that last rep could lead to a one-way ticket to Snap City. We obviously don't want that. Boostcamp provides technique videos paired with each exercise, so if you're unsure on how to do an exercise, click on the exercise you are doing and the video will be directly linked. Moreover, the negative portions of each exercise should be controlled. Slower negatives are better for muscle growth. Negatives should be about 2-4 seconds depending on the exercise. For example, it would be harder to control the negative on a squat than on a leg extension. That's about it. Get jacked and stacked!

Who it's for

Intermediate athletes ready for a structured program

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

Quadriceps

9.6%

Hamstrings

9.6%

Triceps

9.6%

Front Delts

9.2%

Abs

8.4%

Upper Back

Glutes

7.2%

Lats

6.4%

Biceps

6.4%

Middle Delts

6.4%

Chest

5.6%

Rear Delts

5.2%

Calves

2.4%

Lower Back

Forearms

1.6%

Adductors

1.2%

Abductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Squat (Barbell)	3	6–8 reps
2	Seated Row (Cable)	2	8–10 reps
3	Hamstring Curl	2	8–10 reps
4	Standing Calf Raise	3	10–15 reps
5	Leg Extension	2	10–12 reps
6	Decline Sit Up (Weighted)	3	AMRAP

#	Exercise	Sets	Reps
1	Incline Bench Press (Smith Machine)	3	6–8 reps
2	Pec Deck (Machine)	2	10–12 reps
3	Lat Pulldown	3	8–10 reps
4	Rear Delt Fly (Dumbbell)	2	10–12 reps
5	One Arm Lateral Raise (Cable)	3	10–12 reps
Superset
6A	Bicep Curl (EZ Bar)	2	8–10 reps
6B	Overhead Extension (EZ Bar)	2	8–10 reps

#	Exercise	Sets	Reps
1	Romanian Deadlift (Barbell)	3	6–8 reps
2	Leg Press	2	6–8 reps
3	Seated Hamstring Curl	2	8–10 reps
4	Leg Extension	2	10–12 reps
5	Decline Sit Up (Weighted)	3	AMRAP

#	Exercise	Sets	Reps
1	Overhead Press (Barbell)	3	6–8 reps
2	Bench Press (Dumbbell)	2	6–8 reps
3	Chest Supported Row (Dumbbell)	3	8–10 reps
4	Tricep Pushdown (Cable)	2	8–10 reps
5	Incline Curl (Dumbbell)	2	10–12 reps
6	Lateral Raise (Dumbbell)	2	10–12 reps
7	Reverse Pec Deck	2	10–12 reps

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, Mania (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.

Mania (Upper/Lower) 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mania (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

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