VSB Upper Lower
Transform your strength and endurance in just 8 weeks with VSB Upper Lower—5 days a week to unlock your best self and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Upright Row (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5 | Preacher Curl (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Tricep Extension (Cable) | 1 | 8–12 reps |
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | Lying Leg Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3 | Single Leg Calf Raise (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Hanging Leg Raise | 1 | AMRAP |
| 1 | AMRAP | ||
| 5 | Back Extension (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 6A | Wrist Curls (Barbell) | 1 | AMRAP |
| 6B | Wrist Roller | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Prayer | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 2 | Pec Fly (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 3 | Lying Rear Lateral Raise | 1 | 10–20 reps |
| 1 | 10–20 reps | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 10–20 reps |
| 1 | 10–20 reps | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | AD Press | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 3 | Inverted Row | 1 | AMRAP |
| 1 | AMRAP | ||
| 4 | Dip (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 5 | Incline Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Seated Overhead Extension (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 2 | Leg Extension | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 3 | Single Leg Calf Raise (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 4 | Hanging Leg Raise | 1 | AMRAP |
| 1 | AMRAP | ||
| 5 | Back Extension (Weighted) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 6A | Wrist Curls (Barbell) | 1 | AMRAP |
| 6B | Wrist Roller | 1 | AMRAP |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, VSB 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 8 weeks are fully unlocked.
This program is built around a garage 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.
VSB Upper Lower is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
VSB 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
