Upper/Lower Split Intermediate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press Smith machine | 1 | 8–12 reps | @6 |
| 3 | 4–6 reps | @8 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 2A | Front Raise | 3 | 8–12 reps | @8 |
| 2B | Skull Crusher (Dumbbell) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 3A | Pull-Up (Assisted) | 3 | 5–10 reps | @8 |
| 3B | Dip (Assisted) | 3 | 5–10 reps | @8 |
| 4 | Chest Supported Row (Machine) | 3 | 5–10 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Cable) | 3 | 8–12 reps | @8 |
| 5B | Chest Fly (Cable) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 8–12 reps | @5 |
| 1 | 8–12 reps | @7 | ||
| 3 | 4–6 reps | @9 | ||
| 2 | Seated Hamstring Curl | 3 | 8–12 reps | @8 |
| 3 | Leg Extension | 3 | 8–12 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 3 | 6–12 reps | @8 |
| Superset | ||||
| 5A | Plank | 3 | 45–120 reps | @8 |
| 5B | Cable Crunch | 3 | 10–25 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Smith Machine) | 1 | 8–12 reps | @5 |
| 1 | 8–12 reps | @7 | ||
| 3 | 4–6 reps | @9 | ||
| 2 | Bench Press (Smith Machine) | 3 | 8–12 reps | @8 |
| 3 | Bicep Curl (Machine) | 3 | 8–12 reps | @8 |
| 4 | Pullover (Dumbbell) | 3 | 5–10 reps | @8 |
| 5 | Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 6 | Lat Pulldown | 3 | 8–12 reps | @8 |
| Superset | ||||
| 7A | Standing Shoulder Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 7B | Hammer Curl | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8–12 reps | @5 |
| 1 | 8–12 reps | @7 | ||
| 3 | 4–6 reps | @9 | ||
| 2 | Romanian Deadlift (Smith Machine) | 3 | 5–10 reps | @8 |
| 3 | Decline Crunch (Weighted) | 3 | 10–30 reps | @10 |
| 4 | Reverse Abs Crunch (Bodyweight) | 3 | 5–15 reps | @10 |
| 5 | Leg Press | 3 | 15–20 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower Split Intermediate is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Upper/Lower Split Intermediate 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower Split Intermediate 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
