IntermediateFree

Kimslo Upper Lower

go hard

· Nov 2025

1athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

4 days

Level

Intermediate

Goal

Muscle, Bodyweight Fitness

Equipment

Full Gym

Session length

120 min

this is my workout that you can use aswell

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

Triceps

11.7%

Front Delts

9.1%

Hamstrings

8.2%

Biceps

7.6%

Upper Back

7.3%

Glutes

6.6%

Quadriceps

6.3%

Lats

6.3%

Chest

6.3%

Middle Delts

6.3%

Abs

Rear Delts

3.8%

Lower Back

3.2%

Calves

3.2%

Adductors

3.2%

Abductors

3.2%

Forearms

2.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	5 reps	@10
2	Stiff Leg Deadlift	2	5 reps	@10
3	Seated Hamstring Curl	2	5 reps	@10
4	Leg Extension	2	5 reps	@10
5	Calf Raise (Leg Press)	2	5 reps	@10
6	Hip Adductor (Machine)	2	5 reps	@10
7	Hip Abductor (Machine)	2	5 reps	@10
8	Cable Crunch	2	5 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	5 reps	@10
2	Stiff Leg Deadlift	2	5 reps	@10
3	Seated Hamstring Curl	2	5 reps	@10
4	Leg Extension	2	5 reps	@10
5	Calf Raise (Leg Press)	2	5 reps	@10
6	Hip Adductor (Machine)	2	5 reps	@10
7	Hip Abductor (Machine)	2	5 reps	@10
8	Cable Crunch	2	5 reps	@10

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	5 reps	@10
2	Barbell Row	2	5 reps	@10
3	Incline Bench Press (Smith Machine)	2	5 reps	@10
4	Shoulder Press (Machine)	2	5 reps	@10
5	Pec Deck (Machine)	2	5 reps	@10
6	Reverse Pec Deck	2	5 reps	@10
7	Preacher Curl (Dumbbell)	2	5 reps	@10
8	Skull Crusher (Dumbbell)	2	5 reps	@10
9	Lateral Raise (Cable)	2	5 reps	@10
10	Tricep Extension (Cable)	2	5 reps	@10
11	Hammer Curl (Cable)	2	5 reps	@10

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	5 reps	@10
2	Barbell Row	2	5 reps	@10
3	Shoulder Press (Machine)	2	5 reps	@10
4	Incline Bench Press (Smith Machine)	2	5 reps	@10
5	Pec Deck (Machine)	2	5 reps	@10
6	Reverse Pec Deck	2	5 reps	@10
7	Preacher Curl (Dumbbell)	2	5 reps	@10
8	Skull Crusher (Dumbbell)	2	5 reps	@10
9	Lateral Raise (Cable)	2	5 reps	@10
10	Tricep Extension (Cable)	2	5 reps	@10
11	Hammer Curl (Cable)	2	5 reps	@10

Common questions

Yes, Kimslo 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 1 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 120 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.

Kimslo 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kimslo 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android