Upper-Lower 8 Week Plan
A simple at-home hypertrophy program. Sets should be close to failure.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 2 | 8–10 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 6–8 reps |
| 3 | Tricep Pushdown (Cable) | 3 | 8–10 reps |
| 4 | Bicep Curl (Cable) | 3 | 8–10 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 6 | Seated Row (Cable) | 2 | 6–8 reps |
| 7 | Incline Bench Press (Dumbbell) | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 2 | 6–8 reps |
| 2 | Leg Extension | 2 | 8–10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10–12 reps |
| 4 | Cable Crunch | 2 | 10–12 reps |
| 5 | Calf Raise (Bodyweight) | 2 | 10–12 reps |
| 6 | Wrist Curls | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 2 | 6–8 reps |
| 2 | Tricep Pushdown (Cable) | 2 | 6–8 reps |
| 3 | Seated Row (Cable) | 2 | 10–12 reps |
| 4 | Pec Fly (Dumbbell) | 2 | 6–8 reps |
| 5 | Lat Pulldown | 2 | 10–12 reps |
| 6 | Rear Delt Fly (Cable) | 2 | 8–10 reps |
| 7 | Decline Bench Press (Dumbbell) | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 10–12 reps |
| 2 | Sissy Squat | 2 | 12–15 reps |
| 3 | Standing Calf Raise | 2 | 12–15 reps |
| 4 | Cable Crunch | 2 | 6–8 reps |
| 5 | Wrist Curls | 2 | 12–15 reps |
| 6 | Leg Extension | 2 | 6–8 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, Upper-Lower 8 Week Plan 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 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 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.
Upper-Lower 8 Week Plan 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.
Upper-Lower 8 Week Plan 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
