Chaitanya Upper Lower Bro
2 times Upper Lower Power Volume Days with an Optional Bro Day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4–7 reps | @9 |
| 2 | Good Morning | 3 | 7–10 reps | @8 |
| 3 | Leg Extension | 3 | 8–12 reps | @9 |
| 4 | Leg Curl | 3 | 8–12 reps | @9 |
| 5 | Standing Calf Raise | 3 | 10–15 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 5–8 reps | — |
| 2 | Larsen Press (Barbell) | 3 | 4–7 reps | — |
| 3 | Seated Row (Cable) | 4 | 8–12 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @9 |
| Superset | ||||
| 5A | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 5B | Skull Crusher (Barbell) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 6 | Knee Raise (Captain's Chair) | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pullover (Dumbbell) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @9 |
| 2B | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @9 |
| 3 | Face Pull | 3 | 10–15 reps | @10 |
| 4 | Chest Fly (Machine) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| 5B | French Press | 3 | 7–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 8–12 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 4 | 5–8 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 7–10 reps | @9 |
| 4 | Leg Curl | 3 | 8–12 reps | @9 |
| 5 | Standing Calf Raise | 3 | 10–15 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4–6 reps | @9 |
| 2 | Bent Over Row (Barbell) | 3 | 5–8 reps | — |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 5–8 reps | @9 |
| 4 | Lat Pulldown | 3 | 6–10 reps | @9 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| 5B | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Knee Raise (Captain's Chair) | 2 | AMRAP | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chaitanya Upper Lower Bro is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.
Chaitanya Upper Lower Bro 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chaitanya Upper Lower Bro 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
