Upper Lower Jesse 4 Main Lifts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | 60% |
| 2 | Lat Pulldown | 3 | 8 reps | @8 |
| Superset | ||||
| 3A | Chest Fly (Cable) | 3 | 12 reps | @9 |
| 3B | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 4A | Seated Row (Cable) | 3 | 10–12 reps | @8 |
| 4B | Face Pull | 3 | 15–20 reps | @10 |
| Superset | ||||
| 5A | Bicep Curl (Cable) | 2 | 10–15 reps | @10 |
| 5B | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | 62.5% |
| 2 | Nordic Curl | 3 | 5 reps | @8 |
| Superset | ||||
| 3A | Leg Press | 3 | 12–15 reps | @8 |
| 3B | Lateral Raise (Cable) | 3 | 15–20 reps | @9 |
| Superset | ||||
| 4A | Hammer Curl | 3 | 12–15 reps | @8 |
| 4B | Tricep Kickback | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 4 | 8 reps | 55% |
| Superset | ||||
| 2A | Seated Row (Cable) | 3 | 8–10 reps | @8 |
| 2B | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 3A | Bench Press (Dumbbell) | 4 | 8 reps | @8 |
| 3B | Face Pull | 4 | 10–12 reps | @8 |
| Superset | ||||
| 4A | Straight Arm Pulldown | 3 | 12–15 reps | @8 |
| 4B | Bicep Curl (Cable) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 5A | Lat Pulldown | 3 | 10–12 reps | @8 |
| 5B | Tricep Pushdown (Cable) | 3 | 20–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch Deadlift | 4 | 8 reps | 52.5% |
| 2 | Split Squat (Smith Machine) | 3 | 12 reps | @8 |
| Superset | ||||
| 3A | Lateral Raise (Cable) | 3 | 15–20 reps | @10 |
| 3B | Skull Crusher (Barbell) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 4A | Hip Thrust (Barbell) | 3 | 15–20 reps | @9 |
| 4B | Bayesian Curl | 3 | 12–15 reps | @8 |
| 5 | Romanian Deadlift (Barbell) | 2 | 20 reps | @9 |
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 Jesse 4 Main Lifts 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 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 80 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 Jesse 4 Main Lifts 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.
Upper Lower Jesse 4 Main Lifts 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
