Beginner–IntermediateFree

Upper/Lower Circuit

Transform your strength and endurance in just 6 weeks with this dynamic upper/lower circuit—feel the difference with every rep!

Bhavin S.· Apr 2026

iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Beginner, Novice, Intermediate

Goal

Muscle, Strength

Equipment

Dumbbell Only

Session length

50 min

Transform your strength training with the Upper/Lower Circuit program, designed for a balanced and efficient workout routine over 6 weeks. This 4-day-a-week plan alternates between upper and lower body circuits, maximizing muscle engagement and promoting overall conditioning. Each session is crafted to challenge your limits while enhancing endurance and strength, making it perfect for lifters at any level. Get ready to build muscle and boost your performance with this dynamic training approach!

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Quadriceps

12.7%

Glutes

11.1%

Hamstrings

11.1%

Triceps

9.5%

Abs

9.5%

Front Delts

7.9%

Upper Back

7.9%

Middle Delts

7.9%

Biceps

4.8%

Chest

3.2%

Lats

3.2%

Forearms

3.2%

Lower Back

3.2%

Adductors

3.2%

Rear Delts

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
1B	Bent Over Row (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
Superset
2A	Standing Shoulder Press (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
2B	Lateral Raise (Dumbbell)	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
Superset
3A	Bicep Curl (Dumbbell)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
3B	Overhead Tricep Extension (Dumbbell)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Front Squat (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
1B	Deadlift (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
1C	Goblet Squat	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
1D	Reverse Lunge (Dumbbell)	1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
Superset
2A	Sit Up	1	20 reps	@10
		1	20 reps	@10
		1	20 reps	@10
		1	20 reps	@10
		1	20 reps	@10
2B	Suitcase Carry	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
1B	Bent Over Row (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
Superset
2A	Standing Shoulder Press (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
2B	Lateral Raise (Dumbbell)	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
Superset
3A	Bicep Curl (Dumbbell)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
3B	Overhead Tricep Extension (Dumbbell)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Front Squat (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
1B	Deadlift (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
1C	Goblet Squat	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
1D	Reverse Lunge (Dumbbell)	1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
Superset
2A	Sit Up	1	20 reps	@10
		1	20 reps	@10
		1	20 reps	@10
		1	20 reps	@10
		1	20 reps	@10
2B	Suitcase Carry	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@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, Upper/Lower Circuit 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 dumbbell only. 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 50 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 Circuit 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 6 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 Circuit 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