Ultimate Upper Lower +
Upper Lower four days
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–12 reps |
| 2 | Pullover (Dumbbell) | 2 | 8–12 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 4 | 8–14 reps |
| 3B | Tricep Extension (Cable) | 3 | 8–14 reps |
| 4 | Face Pull | 3 | 12–20 reps |
| Superset | |||
| 5A | Lateral Raise (Dumbbell) | 3 | 6–12 reps |
| 5B | Reverse Bicep Curl (EZ Bar) | 2 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 6–12 reps |
| Superset | |||
| 2A | Lat Pulldown (Neutral Grip) | 3 | 6–12 reps |
| 2B | Neck Curl | 2 | 15–20 reps |
| 3 | Leg Extension | 3 | 6–12 reps |
| Superset | |||
| 4A | Lunge (Dumbbell) | 3 | 6+ reps |
| 4B | Standing Calf Raise | 3 | 12–18 reps |
| 5 | Lying Leg Raise | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Anterior Delt Press (AD) | 3 | 6–12 reps |
| Superset | |||
| 2A | Dumbbell Row | 3 | 8–12 reps |
| 2B | Incline Bench Press (Dumbbell) | 2 | 6–10 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 8–14 reps |
| 3B | Tricep Extension (Cable) | 3 | 8–14 reps |
| Superset | |||
| 4A | Lateral Raise (Cable) | 3 | 6–12 reps |
| 4B | Sit Up | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8–14 reps |
| Superset | |||
| 2A | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 2B | Neck Curl | 2 | 15–20 reps |
| Superset | |||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps |
| 3B | Standing Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 4A | Leg Extension | 3 | 6–10 reps |
| 4B | Sit Up | 2 | AMRAP |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ultimate Upper Lower + is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 40 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.
Ultimate Upper Lower + 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ultimate Upper Lower + 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
