Upper Lower V3
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press Front Delt Bias | 1 | 3–8 reps |
| 2 | SA Cuffed Bicep Curl | 2 | 3–8 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 3–8 reps |
| 4 | Kelso Shrug | 2 | 3–8 reps |
| 5 | Bench Press (Smith Machine) | 1 | 3–8 reps |
| 6 | SA Rear Delt Fly | 2 | 3–8 reps |
| 7 | SA Low To High Fly | 2 | 3–8 reps |
| 8 | Frontal Lat Pullover | 2 | 3–8 reps |
| 9 | Crucific Lateral Raise | 2 | 3–8 reps |
| 10 | SA Bicep Supination | 2 | — |
| 11 | Saggital Extension | 2 | 3–8 reps |
| 12 | SA Wrist Extension | 2 | 3–8 reps |
| 13 | Rotator Cuff Ir | 2 | 3–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Unilateral Leg Extension | 2 | 3–8 reps |
| 2 | Seated Hamstring Curl | 2 | 3–8 reps |
| 3 | Leg Press (45 Degrees) | 1 | 3–8 reps |
| 4 | Stiff Leg Deadlift | 1 | 3–8 reps |
| 5 | Abs Crunch (Machine) | 2 | 3–8 reps |
| 6 | Hip Abductor (Machine) | 1 | 3–8 reps |
| 7 | Hip Adductor (Machine) | 2 | 3–8 reps |
| 8 | Single Leg Calf Raise Machine | 2 | 3–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | SA Preacher Curl Cable (Bench) | 2 | 3–8 reps |
| 2 | Seated Tricep Pushdown | 2 | 3–8 reps |
| 3 | Kelso Shrug | 2 | 3–8 reps |
| 4 | SA Y Raise | 2 | 3–8 reps |
| 5 | Frontal Lat Pullover | 2 | 3–8 reps |
| 6 | Saggital Extension | 2 | 3–8 reps |
| 7 | Low To High Fly | 1 | 3–8 reps |
| 8 | Single Arm Pec Deck Fly | 2 | 3–8 reps |
| 9 | SA Rear Delt Fly | 2 | 3–8 reps |
| 10 | SA Bicep Supination | 2 | 3–8 reps |
| 11 | SA Wrist Curl | 2 | 3–8 reps |
| 12 | SA Wrist Extension | 2 | 3–8 reps |
| 13 | Shoulder Press Front Delt Bias | 1 | 3–8 reps |
| 14 | Rotator Cuff Ir | 2 | 3–8 reps |
| 15 | Abs Crunch (Machine) | 1 | 3–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 3–8 reps |
| 2 | Seated Hamstring Curl | 2 | 3–8 reps |
| 3 | Banded Hack Squat | 1 | 3–8 reps |
| 4 | Stiff Leg Deadlift | 2 | 3–8 reps |
| 5 | Glute Bridge Smith | 1 | 3–8 reps |
| 6 | Hip Adductor (Machine) | 2 | 3–8 reps |
| 7 | Hip Abductor (Machine) | 1 | 3–8 reps |
| 8 | Abs Crunch (Machine) | 2 | 3–8 reps |
| 9 | Single Leg Calf Raise Machine | 2 | 3–8 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, Upper Lower V3 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 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 V3 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 16 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 V3 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
