Upper/Lower x2
Hypertrophy focused with power lifting exercises and percentages
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Clap Push Up | 3 | 4 reps | @6 |
| Superset | ||||
| 2A | Bench Press (Barbell) | 1 | 8 reps | 75% |
| 1 | 5 reps | 83% | ||
| 1 | 3 reps | 89% | ||
| 2B | Pull-Up (Weighted) | 1 | 8 reps | @8 |
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @9.5 | ||
| Superset | ||||
| 3A | Bent Over Row (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @9.5 | ||
| 3B | Alternating Dumbbell Curl | 3 | 12+ reps | @8 |
| Superset | ||||
| 4A | Dip (Bodyweight) | 3 | 12 reps | @7 |
| 4B | Shrug (Barbell) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Squat | 3 | 4 reps | @6 |
| Superset | ||||
| 2A | Safety Bar Squat | 1 | 8 reps | 75% |
| 1 | 5 reps | 83% | ||
| 1 | 3 reps | 89% | ||
| 2B | Walking Lunge | 1 | 8 reps | @8 |
| 1 | 5 reps | @7 | ||
| 1 | 3 reps | @6 | ||
| Superset | ||||
| 3A | Goblet Squat | 1 | 8 reps | @8 |
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @9.5 | ||
| 3B | Lying Leg Curl | 3 | 12 reps | @7 |
| 4 | Inchworm Walkout | 1 | 6 reps | @4 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1B | Incline Chest Fly (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 2A | Chest Supported Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2B | Lat Pulldown (Single Arm) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 3A | Single Arm Overhead Tricep Extension | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3B | Bicep Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Standing Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1B | Front Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 2A | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2B | Glute Kickback (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Hanging Toes To Bar | 2 | 10 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower x2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage 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.
Upper/Lower x2 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 4 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 x2 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
