Jordan Peters Upper Lower
4+1 Blueprint: Four-Day Upper/Lower Split with One Weekly Density Day for Maximum Muscle & Strength Gains
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 3 | Pendulum Squat | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 4 | Hamstring Curl | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 5 | Calf Raise (Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 3 | T-Bar Row | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 4 | Seated Wide-Grip Row (Cable) | 2 | 6 reps | @10 |
| 5 | Tricep Pushdown (Cable) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 6 | JM Press | 2 | 6 reps | @10 |
| 7 | Lateral Raise (Dumbbell) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 8 | Bicep Curl (Cable) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Standing Pullover (Cable) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 3 | Incline Chest Press (Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 4 | Rear Delt Fly (Cable) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 5 | Lateral Raise (Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 6 | One Arm Lateral Raise (Cable) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 7 | Seated Military Press (Smith Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 8 | Tricep Rope Push Down (Cable) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 9 | Bicep Curl (Dumbbell) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 3 | Single-Leg Leg Curl | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 4 | Leg Extension | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 5 | Calf Raise (Machine) | 1 | 6 reps | @10 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 5 | 6 reps | @10 |
| 1 | 15 reps | @10 | ||
| 2 | Pec Deck (Machine) | 5 | 6 reps | @10 |
| 1 | 15 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, Jordan Peters 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.
Jordan Peters Upper Lower 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.
Jordan Peters 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
