Low volume upper lower
Transform your physique with targeted sessions that maximize gains in minimal time—12 weeks to a stronger, more defined you!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Pec Deck (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 5 | Lateral Raise (Cable) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Preacher Curl (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 7 | Tricep Pushdown (Cable) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Squat (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Lying Leg Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Hip Adductor (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 5 | Leg Extension | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Cable Crunch | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Leg Press | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Hip Adductor (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Leg Extension | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 5 | Standing Calf Raise | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Abs Crunch (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 6–8 reps | @9 |
| 2 | Lat Pulldown (Single Arm) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Chest Press (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Seated Military Press (Smith Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Bayesian Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 7 | Tricep Kickback | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
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, Low volume 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.
Low volume 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.
Low volume 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
