Upper Lower block B
Build muscle for natural lifters
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 6 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8 reps |
| 3 | Incline Chest Press (Machine) | 3 | 15 reps |
| 4 | Lat Pulldown (Close Grip) | 3 | 15 reps |
| 5 | Arnold Press | 2 | 12 reps |
| 6 | Seated Biceps Curl | 2 | 12 reps |
| 7 | One Arm Lateral Raise (Cable) | 3 | 12 reps |
| 8 | Face Pull | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Leg Extension | 4 | 17 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Standing Calf Raise | 2 | 15 reps |
| 6 | Shrug (Barbell) | 2 | 8 reps |
| 7 | Abs Crunch (Machine) | 2 | 12 reps |
| 8 | Wrist Curls | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8 reps |
| 2 | Pull-Up (Weighted) | 3 | 0 reps |
| 3 | Chest Fly (Cable) | 3 | 10 reps |
| 4 | Seated Row (Machine) | 3 | 12 reps |
| 5 | Shoulder Press (Machine) | 2 | 8 reps |
| 6 | Tricep Rope Push Down (Cable) | 2 | 12 reps |
| 7 | Preacher Curl (Barbell) | 2 | 12 reps |
| 8 | Chest Supported Dumbells Lateral Raise | 3 | 15 reps |
| 9 | Rear Delt Fly (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 8 reps |
| 2 | Preacher Curl (Barbell) | 2 | 8 reps |
| 3 | Seated Biceps Curl | 2 | 21 reps |
| 4 | Arnold Press | 2 | 12 reps |
| 5 | Tricep Rope Push Down (Cable) | 2 | 12 reps |
| 6 | Lateral Raise (Dumbbell) | 2 | 30 reps |
| 7 | Rear Delt Fly (Machine) | 2 | 30 reps |
| 8 | Katana Extension | 2 | 12 reps |
| 9 | Smith Shrug | 2 | 8 reps |
| 10 | Wrist Curls | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 15 reps |
| 2 | T-Bar Row | 3 | 15 reps |
| 3 | Chest Fly (Cable) | 3 | 20 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 15 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps |
| 6 | Hammer Curl | 2 | 10 reps |
| 7 | Tricep Rope Push Down (Cable) | 2 | 10 reps |
| 8 | Chest Supported Dumbells Lateral Raise | 2 | 15 reps |
| 9 | Rear Delt Fly (Dumbbell) | 2 | 15 reps |
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 block B 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 90 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 block B 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 block B 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
