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Bobby Lee

Club Westside Kid Gym: Upper Lower, Lower, and core split

Tate Stai· Dec 2025

1athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Advanced

Goal

Women's

Equipment

Garage Gym

Session length

60 min

Muscle growth

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on women's

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

10.5%

Quadriceps

10.2%

Abs

9.7%

Upper Back

8.1%

Lats

7.6%

Front Delts

6.9%

Hamstrings

6.9%

Chest

Biceps

5.9%

Glutes

5.7%

Middle Delts

4.9%

Calves

4.9%

Forearms

4.3%

Other

2.9%

Lower Back

2.5%

Rear Delts

1.7%

Abductors

0.5%

Adductors

0.5%

Cardio

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Stretching	1	0 min	—
2	Single arm Bench Press	1	4 reps	@6
3	Bench Press (Dumbbell)	1	6 reps	@6
		1	6 reps	@8
		1	6 reps	@10
4	Dumbbell Row	1	6 reps	@6
		1	6 reps	@7
		1	6 reps	@10
5	Lat Pulldown	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
6	Seated Shoulder Press (Dumbbell)	1	5 reps	@6
		1	5 reps	@8
		1	5 reps	@10
7	Dip (Bodyweight)	1	5 reps	@6
		1	5 reps	@8
		1	5 reps	@10
8	Seated Row (Cable)	1	6 reps	@7
		1	6 reps	@8
		1	6 reps	@10
9	Lateral Raise (Cable)	1	6 reps	@6
		1	6 reps	@8
		1	6 reps	@10
10	Bicep Curl (EZ Bar)	1	5 reps	@7
		1	5 reps	@8
		1	5 reps	@10
11	Wrist Curls	1	8 reps	@8.5
		1	8 reps	@10
12	Skull Crusher (Barbell)	1	6 reps	@6
		1	6 reps	@7
13	Tricep Rope Push Down (Cable)	1	6 reps	@7
		1	6 reps	@8
		1	6 reps	@10
14	Dead Hang	1	1 min	@6

#	Exercise	Sets	Reps	Load
1	Stretching	1	0 min	—
2	Single arm Bench Press	1	4 reps	@6
3	Bench Press (Dumbbell)	1	6 reps	@6
		1	6 reps	@8
		1	6 reps	@10
4	Dumbbell Row	1	6 reps	@6
		1	6 reps	@7
		1	6 reps	@10
5	Lat Pulldown	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
6	Seated Shoulder Press (Dumbbell)	1	5 reps	@6
		1	5 reps	@8
		1	5 reps	@10
7	Dip (Bodyweight)	1	5 reps	@6
		1	5 reps	@8
		1	5 reps	@10
8	Seated Row (Cable)	1	6 reps	@7
		1	6 reps	@8
		1	6 reps	@10
9	Lateral Raise (Cable)	1	6 reps	@6
		1	6 reps	@8
		1	6 reps	@10
10	Bicep Curl (EZ Bar)	1	5 reps	@7
		1	5 reps	@8
		1	5 reps	@10
11	Wrist Curls	1	8 reps	@8.5
		1	8 reps	@10
12	Skull Crusher (Barbell)	1	6 reps	@6
		1	6 reps	@7
13	Tricep Rope Push Down (Cable)	1	6 reps	@7
		1	6 reps	@8
		1	6 reps	@10
14	Dead Hang	1	1 min	@6

#	Exercise	Sets	Reps	Load
1	Side Bend (Dumbbell)	1	8 reps	@7
		1	8 reps	@8.5
		1	8 reps	@10
2	Russian Twist (Dumbbell)	1	10 reps	@7
		1	10 reps	@8.5
		1	10 reps	@10
3	V-Up	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
4	Lying Leg Raise	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
5	Side Plank	3	1 min	@6
6	Plank	2	1 min	@6
		1	1 min	@10

#	Exercise	Sets	Reps	Load
1	Stretching	1	1 min	@10
2	Leg Press	1	7 reps	@7
		1	7 reps	@8
		1	7 reps	@10
3	Leg Extension	1	6 reps	@6
		1	6 reps	@7
		1	6 reps	@8
		1	6 reps	@10
4	Lying Leg Curl	1	8 reps	@6
		1	8 reps	@7.5
		1	8 reps	@10
5	Standing Calf Raise	1	8 reps	@7
		1	8 reps	@8.5
		1	8 reps	@10
6	Calf Raise (Leg Press)	1	8 reps	@7
		1	8 reps	@8.5
		1	8 reps	@10
7	Back Extension	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
8	Goblet Squat	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
9	Split Squat (Dumbbell)	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Stretching	1	1 min	@10
2	Leg Press	1	7 reps	@7
		1	7 reps	@8
		1	7 reps	@10
3	Leg Extension	1	6 reps	@6
		1	6 reps	@7
		1	6 reps	@8
		1	6 reps	@10
4	Lying Leg Curl	1	8 reps	@6
		1	8 reps	@7.5
		1	8 reps	@10
5	Standing Calf Raise	1	8 reps	@7
		1	8 reps	@8.5
		1	8 reps	@10
6	Calf Raise (Leg Press)	1	8 reps	@7
		1	8 reps	@8.5
		1	8 reps	@10
7	Back Extension	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
8	Goblet Squat	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
9	Split Squat (Dumbbell)	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	1	8 reps	@7
		1	8 reps	@8.5
		1	8 reps	@10
2	Rear Delt Fly (Dumbbell)	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10
3	Elliptical	1	10 min	@6
4	Pull-Up (Bodyweight)	1	5 reps	@7
		1	5 reps	@8.5
		1	5 reps	@10
5	Personal choice	1	6 reps	@7
		1	6 reps	@8.5
		1	6 reps	@10

Weeks 2–6 are in the app

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

Common questions

Yes, Bobby Lee is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.

Bobby Lee 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bobby Lee 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android