IntermediateFree

Ivan's Upper Lower

Ivan G· Aug 2025

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

12.5%

Front Delts

12.2%

Quadriceps

11.1%

Chest

10.5%

Glutes

10.2%

Triceps

9.9%

Upper Back

7.3%

Middle Delts

5.8%

Lats

4.7%

Biceps

4.7%

Calves

4.7%

Rear Delts

1.7%

Adductors

1.7%

Abductors

1.7%

Forearms

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	8 reps	@8
		3	8 reps	@10
2	Chest Fly (Cable)	1	10 reps	@8
		2	10 reps	@10
3	Lat Pulldown (Single Arm)	1	8 reps	@8
		2	8 reps	@10
4	Lateral Raise (Cable)	3	10 reps	@10
5	Seated Wide-Grip Row (Cable)	1	8 reps	@8
		2	8 reps	@10
6	Overhead Tricep Extension (Cable)	2	12 reps	@10
7	Bicep Curl (Machine)	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Pendulum Squat	2	8 reps	@8
		3	8 reps	@10
2	Single-Leg Leg Curl	1	10 reps	@8
		2	10 reps	@10
3	Bulgarian Split Squat (Dumbbell)	1	8 reps	@8
		2	8 reps	@10
4	Leg Extension	1	10 reps	@8
		2	10 reps	@10
5	Calf Raise (Leg Press)	1	12 reps	@8
		3	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Chest Press (Machine)	2	8 reps	@8
		3	8 reps	@10
2	Pec Deck (Machine)	1	10 reps	@8
		2	10 reps	@10
3	Seated Shoulder Press (Dumbbell)	1	8 reps	@8
		2	8 reps	@10
4	Lateral Raise (Machine)	1	10 reps	@8
		2	10 reps	@10
5	Seated Row (Cable)	2	10 reps	@10
6	Shrug (Trap Bar)	2	10 reps	@10
Superset
7A	Dip (Weighted)	2	10 reps	@10
7B	Bicep Curl (EZ Bar)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Pendulum Squat	2	8 reps	@8
		3	8 reps	@10
2	Leg Curl	1	10 reps	@8
		3	10 reps	@10
3	Pull Through (Cable)	1	8 reps	@8
		2	8 reps	@10
4	Leg Extension	1	10 reps	@8
		2	10 reps	@10
5	Hip Adductor (Machine)	1	12 reps	@8
		2	12 reps	@10
6	Hip Abductor (Machine)	1	12 reps	@8
		2	12 reps	@10
7	Calf Raise (Leg Press)	1	12 reps	@8
		3	12 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, Ivan's 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.

Ivan's 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.

Ivan's 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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