Upper lower training progra
Sculpt your upper and lower body in just one week—four focused sessions to redefine your strength and shape. Let's elevate your fitness game!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps | @9.5 |
| 2 | Incline Bench Press (Barbell) | 3 | 6 reps | @10 |
| 3 | Chest Supported Row (Machine) | 2 | 8 reps | @9.5 |
| 4 | Lat Pulldown | 2 | 10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 6 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @9 |
| 8 | Single Arm Pushdown | 2 | 8 reps | @9.5 |
| 9 | Preacher Curl (Barbell) | 2 | 8 reps | @9 |
| 10 | Hammer Curl (Dumbbell) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 8 reps | @9.5 |
| 2 | Leg Extension | 2 | 10 reps | @9.5 |
| 3 | Back Extension | 3 | 10 reps | @9 |
| 4 | Leg Curl | 2 | 10 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 6 reps | @10 |
| 6 | Calf Raise (Leg Press) | 3 | 10 reps | @10 |
| 7 | Hanging Leg Raise | 2 | 7 reps | @9.5 |
| 8 | Cable Crunch | 2 | 15 reps | @9 |
| 9 | Wrist Curls | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps | @9.5 |
| 2 | Incline Bench Press (Barbell) | 3 | 6 reps | @10 |
| 3 | Chest Supported Row (Machine) | 2 | 8 reps | @9.5 |
| 4 | Lat Pulldown | 2 | 10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 6 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @9 |
| 8 | Single Arm Pushdown | 2 | 8 reps | @9.5 |
| 9 | Preacher Curl (Barbell) | 2 | 8 reps | @9 |
| 10 | Hammer Curl (Dumbbell) | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 8 reps | @9.5 |
| 2 | Leg Extension | 2 | 10 reps | @9.5 |
| 3 | Back Extension | 3 | 10 reps | @9 |
| 4 | Leg Curl | 2 | 10 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 6 reps | @10 |
| 6 | Calf Raise (Leg Press) | 3 | 10 reps | @10 |
| 7 | Hanging Leg Raise | 2 | 7 reps | @9.5 |
| 8 | Cable Crunch | 2 | 15 reps | @9 |
| 9 | Wrist Curls | 2 | 15 reps | @10 |
Common questions
Yes, Upper lower training progra is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
Upper lower training progra 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper lower training progra 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
