Experimental UPPER/LOWER-FULL BODY Split
Experimental strength program, inspired by Jordan Peters training style with more lower rep work(inspired by Paul Carter)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 2 | 4 reps |
| 2 | Bench Press (Barbell) | 1 | 4 reps |
| 3 | Incline Bench Press (Smith Machine) | 2 | 4 reps |
| 4 | Pec Fly (Dumbbell) | 1 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 4 reps |
| 6 | Pull-up(Weighted) | 1 | 0 reps |
| 7 | Chest Supported Row (Machine) | 1 | 4 reps |
| 8 | Tricep Pushdown (Cable) | 1 | 4 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 2 | 0 reps | @9 |
| 2 | Preacher Curl (EZ Bar) | 2 | 4 reps | — |
| 3 | Calf Raise (Leg Press) | 1 | 4 reps | — |
| 4 | Romanian Deadlift (Barbell) | 1 | 4 reps | — |
| 5 | Hip Abductor (Machine) | 1 | 4 reps | — |
| 6 | Lying Leg Curl | 1 | 4 reps | — |
| 7 | Leg Extension | 1 | 4 reps | — |
| 8 | Leg Press (45 Degrees) | 1 | 4 reps | — |
| 9 | Hip Thrust (Machine) | 1 | 4 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 2 | 4 reps |
| 2 | Bench Press (Smith Machine) | 1 | 4 reps |
| 3 | Incline Bench Press (Smith Machine) | 1 | 0 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 4 reps |
| 5 | Upright Row (Barbell) | 2 | 4 reps |
| 6 | Chest Supported Row (Dumbbell) | 1 | 4 reps |
| 7 | Cable Low Row | 1 | 4 reps |
| 8 | Rear Delt Row | 1 | 4 reps |
| 9 | French Press | 1 | 4 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 2 | 0 reps | @9 |
| 2 | Preacher Curl (Dumbbell) | 1 | 4 reps | — |
| 3 | Reverse Bicep Curl (EZ Bar) | 1 | 4 reps | — |
| 4 | Calf Raise (Leg Press) | 1 | 4 reps | — |
| 5 | Lying Leg Curl | 1 | 4 reps | — |
| 6 | Hyperextension | 1 | 4 reps | — |
| 7 | Leg Extension | 1 | 4 reps | — |
| 8 | High Bar Squat (Barbell) | 1 | 4 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 2 | 4 reps |
| 2 | Kelso Shrug | 1 | 4 reps |
| 3 | Standing Pullover (Cable) | 1 | 4 reps |
| 4 | Chest Supported Row (Dumbbell) | 1 | 4 reps |
| 5 | Lat Pulldown (Neutral Grip) | 1 | 4 reps |
| 6 | Incline Bench Press (Barbell) | 1 | 4 reps |
| 7 | Pec Deck (Machine) | 1 | 4 reps |
| 8 | Lateral Raise (Cable) | 1 | 4 reps |
| 9 | Overhead Extension (Dumbbell) | 2 | 4 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 2 | 0 reps | @9 |
| 2 | Preacher Curl (EZ Bar) | 2 | 4 reps | — |
| 3 | Calf Raise (Leg Press) | 1 | 4 reps | — |
| 4 | Lying Leg Curl | 1 | 4 reps | — |
| 5 | Leg Extension | 1 | 4 reps | — |
| 6 | Squat (Smith Machine) | 1 | 4 reps | — |
| 7 | Front Squat (Barbell) | 1 | 4 reps | — |
| 8 | Hip Adductor (Machine) | 1 | 4 reps | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Experimental UPPER/LOWER-FULL BODY 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 16 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.
Experimental UPPER/LOWER-FULL BODY Split 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Experimental UPPER/LOWER-FULL BODY 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
