IntermediateFree

Upper Lower 2.5 Frequency

Hypertrophy

shaho M.· Nov 2025

3athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

To help newbie people maximize their muscle gains

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Upper Back

10.9%

Front Delts

9.5%

Chest

9.1%

Biceps

9.1%

Triceps

8.4%

Lats

Middle Delts

Quadriceps

7.3%

Hamstrings

6.9%

Adductors

5.1%

Abs

4.4%

Glutes

Calves

3.6%

Rear Delts

2.9%

Lower Back

1.8%

Forearms

1.1%

Week 1 Workouts

#	Exercise	Sets
1	Squat (Smith Machine)	2
2	Leg Extension	2
3	Leg Curl	2
4	Standing Calf Raise	2
5	Hip Adductor (Machine)	2
6	Abs Crunch (Machine)	2

#	Exercise	Sets
1	Incline Bench Press (Smith Machine)	2
2	Pec Deck (Machine)	2
3	T-Bar Row	2
4	Lat Pulldown	2
5	One Arm Lateral Raise (Cable)	2
6	Tricep Pushdown (Cable)	2
7	Preacher Curl (EZ Bar)	2

#	Exercise	Sets
1	Pec Deck (Machine)	2
2	Kelso Shrug	2
3	T-Bar Row	2
4	Lat Pulldown	2
5	One Arm Lateral Raise (Cable)	2
6	Overhead Tricep Extension (Cable)	2
7	Preacher Curl (EZ Bar)	2

#	Exercise	Sets
1	Incline Bench Press (Smith Machine)	2
2	Pec Deck (Machine)	2
3	T-Bar Row	2
4	One Arm Lateral Raise (Cable)	2
5	Reverse Pec Deck	2
6	Shoulder Press (Machine)	2
7	Tricep Pushdown (Cable)	2
8	Preacher Curl (EZ Bar)	2

#	Exercise	Sets
1	Squat (Smith Machine)	2
2	Leg Extension	2
3	Leg Curl	2
4	Standing Calf Raise	2
5	Hip Adductor (Machine)	2
6	Abs Crunch (Machine)	2
7	Hyperextension	2

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Upper Lower 2.5 Frequency is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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 2.5 Frequency is structured around 5 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 6 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 2.5 Frequency 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.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android