S Tier Upper / Lower Split
Program outline by trstnn.lifts on tiktok.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 4–8 reps |
| 2 | Leg Press | 1 | 4–6 reps |
| 3 | Lying Leg Curl | 2 | 4–8 reps |
| 4 | Romanian Deadlift (Barbell) | 1 | 4–6 reps |
| 5 | Hip Adductor (Machine) | 1 | 4–8 reps |
| 6 | Hip Abductor (Machine) | 1 | 4–8 reps |
| 7 | Calf Raise (Leg Press) | 3 | 4–8 reps |
| 8 | Abs Crunch (Machine) | 2 | 4–6 reps |
| 9 | Wrist Curls | 3 | 4–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 4–6 reps |
| 2 | Lateral Raise (Machine) | 2 | 4–8 reps |
| 3 | Incline Bench Press (Smith Machine) | 1 | 4–6 reps |
| 4 | Seated Dip (Machine) | 2 | 4–6 reps |
| 5 | Chest Supported Row (Dumbbell) | 2 | 4–6 reps |
| 6 | Wide Grip Lat Pulldown | 2 | 4–6 reps |
| 7 | High Row | 1 | 4–8 reps |
| 8 | Pec Deck (Machine) | 2 | 4–8 reps |
| 9 | Single Arm Tricep Extension (Cable) | 2 | 4–8 reps |
| 10 | Preacher Curl (Barbell) | 2 | 4–6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 4–8 reps |
| 2 | Romanian Deadlift (Barbell) | 1 | 4–6 reps |
| 3 | Leg Extension | 2 | 4–8 reps |
| 4 | Leg Press | 1 | 4–6 reps |
| 5 | Hip Adductor (Machine) | 1 | 4–8 reps |
| 6 | Hip Abductor (Machine) | 1 | 4–8 reps |
| 7 | Calf Raise (Leg Press) | 3 | 4–8 reps |
| 8 | Abs Crunch (Machine) | 2 | 4–6 reps |
| 9 | Wrist Curls | 3 | 4–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 4–6 reps |
| 2 | Pec Deck (Machine) | 2 | 4–8 reps |
| 3 | Lateral Raise (Machine) | 2 | 4–8 reps |
| 4 | Shoulder Press (Machine) | 2 | 4–6 reps |
| 5 | Seated Dip (Machine) | 1 | 4–8 reps |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 4–8 reps |
| 7 | Chest Supported Row (Dumbbell) | 2 | 4–6 reps |
| 8 | Wide Grip Lat Pulldown | 2 | 4–6 reps |
| 9 | High Row | 2 | 4–8 reps |
| 10 | Preacher Curl (Barbell) | 2 | 4–6 reps |
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, S Tier Upper / Lower Split 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 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 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.
S Tier Upper / Lower Split 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
S Tier Upper / Lower Split 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
