UpperLowerBro Program
Transform your physique in 12 weeks with a balanced upper-lower split designed for serious gains—let's build strength and size together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5–8 reps | @10 |
| 2 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @9 |
| 3 | Chest Press (Machine) | 3 | 8–12 reps | @10 |
| 4 | Lat Pulldown (Close Grip) | 3 | 10–15 reps | @10 |
| 5 | Cable Crossover | 2 | 10–15 reps | — |
| 6 | Standing Pullover (Cable) | 2 | 10–15 reps | — |
| 7 | Rear Delt Fly (Machine) | 2 | 15–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Pull | 1 | 5–10 reps |
| 2 | 5–8 reps | ||
| 2 | Power Shrug | 3 | 8–10 reps |
| 3 | Farmer's Walk (Weighted) | 2 | 1–2 min |
| 4 | Leg Extension | 3 | 8–10 reps |
| 5 | Leg Raise (Captain's Chair) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 2 | Dip (Weighted) | 2 | 5–8 reps |
| 3 | Tricep Pushdown (Cable) | 2 | 8–15 reps |
| 4 | Bicep Curl (Barbell) | 2 | 6–10 reps |
| 5 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| 6 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 7 | Reverse Wrist Curl (Barbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 5–8 reps | — |
| 2 | Pull-Up (Weighted) | 2 | 5–8 reps | — |
| 3 | Chest Press (Machine) | 2 | 6–12 reps | — |
| 4 | Bent Over Row (Barbell) | 2 | 8–10 reps | — |
| 5 | Shoulder Press (Machine) | 2 | 6–12 reps | @10 |
| 6 | Seated Row (Machine) | 2 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8–12 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–10 reps | — |
| 3 | Power Shrug | 3 | 8–10 reps | — |
| 4 | Leg Extension | 3 | 8–15 reps | — |
| 5 | Hanging Leg Raise | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 2 | 10–15 reps |
| 2 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| 3 | Bicep Curl (Cable) | 2 | 8–12 reps |
| 4 | Tricep Pushdown (Cable) | 2 | 8–15 reps |
| 5 | Lateral Raise (Cable) | 4 | 8–15 reps |
| 6 | Rear Delt Fly (Machine) | 2 | 15–20 reps |
| 7 | Wrist Curls | 1 | 15–20 reps |
| 8 | Neck Flexion | 1 | 15–20 reps |
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, UpperLowerBro Program 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 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.
UpperLowerBro Program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
UpperLowerBro Program 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
