UPPER/LOWER SPLIT - 8-12 WEEK RECOMP
It’s recomp time baby, let’s get bigger while getting… smaller…? In all the right places
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–10 reps |
| 2 | Pull-Up (Bodyweight) | 1 | 15–20 reps |
| 3 | Arnold Press | 3 | 8–10 reps |
| 4 | Seated Row (Cable) | 3 | 10 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 10–12 reps |
| 6 | Lateral Raise (Cable) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 10–12 reps |
| 2 | Leg Extension | 3 | 12–15 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| 4 | Seated Calf Raise | 3 | 12–15 reps |
| 5 | Treadmill | 1 | 5–10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Fly (Dumbbell) | 3 | 10 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps |
| 3 | Bent Over Row (Dumbbell) | 3 | 8–10 reps |
| 4 | Face Pull | 3 | 20–30 reps |
| 5 | Hammer Curl | 3 | 10–12 reps |
| 6 | Shrug (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 3 | Leg Curl | 3 | 10–12 reps |
| 4 | Plank | 3 | 1 min |
| 5 | Cycling | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 1 min |
| 2 | Dead Bug | 1 | 8 reps |
| 3 | Wood Chop | 1 | 12 reps |
| 4 | Bird Dog | 1 | 8 reps |
| 5 | Treadmill | 1 | 30 min |
| 6 | Farmer's Walk (Weighted) | 1 | 1 min |
| 7 | Treadmill | 1 | 5–30 min |
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, UPPER/LOWER SPLIT - 8-12 WEEK RECOMP 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 dumbbell only. 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 SPLIT - 8-12 WEEK RECOMP 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 12 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 SPLIT - 8-12 WEEK RECOMP 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
