KingMelk UPPER/LOWER
To build strength, simultaneously focusing on hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps | — |
| 2 | 5–8 reps | — | ||
| 2 | Chin-Up (Weighted) | 3 | 6–8 reps | — |
| 3 | Incline Bench Press (Smith Machine) | 2 | 8–12 reps | @9 |
| 4 | Pec Deck (Machine) | 2 | 8–10 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 10–12 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps | — |
| 7 | Preacher Curl (Barbell) | 2 | 8–10 reps | — |
| 8 | Tricep Pushdown (Cable) | 2 | 8–10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 2 | 8–12 reps |
| 2 | Squat (Barbell) | 2 | 5–8 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 4 | Leg Press | 2 | 5–8 reps |
| Superset | |||
| 6 | Leg Extension (Single Leg) | 2 | 10–12 reps |
| Superset | |||
| 7A | Calf Raise (Leg Press) | 2 | 10–12 reps |
| 7B | Calf Raise (Smith Machine) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 3 | 6–8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps |
| 3 | Lat Pulldown | 3 | 8–10 reps |
| 4 | Chest Press (Machine) | 2 | 8–12 reps |
| 5 | Rear Delt Fly (Machine) | 2 | 8–12 reps |
| 6 | JM Press (Smith Machine) | 2 | 8–12 reps |
| 7 | Bayesian Curl | 3 | 8–12 reps |
| 8 | Single Arm Tricep Extension (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3–5 reps |
| 2 | Bulgarian Split Squat (Smith Machine) | 2 | 7–10 reps |
| 3 | T-Bar Row | 2 | 10–12 reps |
| 4 | Seated Hamstring Curl | 3 | 8–12 reps |
| 5 | High Row | 2 | 8–10 reps |
| 6 | Seated Calf Raise | 3 | 10–12 reps |
| 7 | Face Pull | 3 | 10–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, KingMelk 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 12 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 70 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.
KingMelk 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
KingMelk 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
