Physical 100 Workout Program (4 Day Upper Lower)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Shoulder Press (Machine) | 3 | 6–8 reps |
| 1B | Lat Pulldown | 3 | 6–8 reps |
| Superset | |||
| 2A | Chest Fly Press (Machine) | 3 | 8–12 reps |
| 2B | Chest Supported Row (Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Lateral Raise (Machine) | 3 | 12–15 reps |
| 3B | Seated Row (Cable) | 3 | 12–15 reps |
| Superset | |||
| 4A | Bicep Curl (Machine) | 3 | 12–15 reps |
| 4B | Chest Fly (Machine) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hack Squat | 3 | 6–8 reps |
| 1B | Plank | 3 | 1 min |
| Superset | |||
| 2A | Leg Curl | 3 | 8–12 reps |
| 2B | Leg Extension | 3 | 8–12 reps |
| Superset | |||
| 3A | Standing Calf Raise | 4 | 12–15 reps |
| 3B | Reverse Pec Deck | 4 | 12–15 reps |
| Superset | |||
| 4A | Neck Work | 4 | 15–25 reps |
| 4B | Wrist Curls | 4 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chin-Up (Bodyweight) | 3 | AMRAP |
| 1B | Incline Bench Press (Dumbbell) | 3 | 6–8 reps |
| Superset | |||
| 2A | Single Arm Row (Dumbbell) | 3 | 8–12 reps |
| 2B | Incline Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Cross Body SA Pulldown | 3 | 15–20 reps |
| 3B | Cross Body Cable Y Raise | 3 | 15–20 reps |
| Superset | |||
| 4A | Hammer Curl | 3 | 15–20 reps |
| 4B | Decline Push Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Box Jump | 3 | 3–5 reps |
| 1B | Bulgarian Split Squat (Dumbbell) | 3 | 6–8 reps |
| Superset | |||
| 2A | Glute Bridge (Machine) | 3 | 8–12 reps |
| 2B | Abs Crunch (Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Seated Calf Raise | 4 | 12–15 reps |
| 3B | Lu Raise | 4 | 12–15 reps |
| Superset | |||
| 4A | Neck Curl | 4 | 15–25 reps |
| 4B | Reverse Wrist Curl (Dumbbell) | 4 | 15–25 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Physical 100 Workout Program (4 Day 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 8 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.
Physical 100 Workout Program (4 Day 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Physical 100 Workout Program (4 Day 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
