Upper Lower (Kuba Cielen Inspired)
kuba cielen upper lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 1 | 2–6 reps | @10 |
| 2 | Incline Chest Press (Machine) | 1 | 2–6 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 3 | Chest Press (Machine) | 1 | 4–8 reps | @10 |
| 4 | Single Arm Tricep Extension (Cable) | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 5 | Lat Pulldown | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 7 | Chest Fly (Cable) | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 8 | Single Arm Iso Row | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 2 | Single Arm Iso Row | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 3 | Incline Chest Press (Machine) | 1 | 2–6 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 4 | Seated Military Press (Smith Machine) | 1 | 2–6 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 6 | Lat Pulldown | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 7 | Chest Fly (Cable) | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 8 | One Arm Lateral Raise (Cable) | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Curl | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 2 | Hammer Curl (Dumbbell) | 1 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 4 | Stiff Leg Deadlift | 1 | 2–6 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Leg Press (45 Degrees) | 1 | 2–6 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 6 | Lying Leg Curl | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 7 | Hip Adductor (Machine) | 1 | 4–8 reps | @10 |
| 8 | Standing Calf Raise | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 9 | Seated Cable Crunch | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Curl | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 2 | Hammer Curl (Dumbbell) | 1 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 4 | Leg Press (45 Degrees) | 1 | 2–6 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Hip Adductor (Machine) | 1 | 4–8 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 6 | Lying Leg Curl | 1 | 4–8 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 7 | Walking Lunge (Dumbbell) | 1 | 4–8 reps | @10 |
| 8 | Standing Calf Raise | 1 | 6–10 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 9 | Hanging Leg Raise | 2 | AMRAP | @10 |
Common questions
Yes, Upper Lower (Kuba Cielen Inspired) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 110 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 (Kuba Cielen Inspired) 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper Lower (Kuba Cielen Inspired) 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
