Conditioning/Hypertrophy Upper Lower split
A hybrid training split designed for individuals seeking simultaneous improvements in cycling conditioning, and muscle hypertrophy through concurrent training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Incline Chest Fly (Dumbbell) | 2 | 8–12 reps |
| 3 | Single Arm Row (Dumbbell) | 2 | 6–10 reps |
| 4 | Lat Prayer | 2 | 6–12 reps |
| 5 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 6 | Lateral Raise (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–12 reps |
| 3 | Leg Extension | 2 | 6–10 reps |
| 4 | Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 5 | Standing Calf Raise | 2 | 8–12 reps |
| 6 | Lateral Raise (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 4 | 8–12 reps |
| 2 | Dip (Weighted) | 4 | 8–12 reps |
| 3 | Chin-Up (Weighted) | 4 | 6–10 reps |
| 4 | Seated Row (Cable) | 4 | 8–12 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 6 | Lateral Raise (Cable) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6–10 reps |
| 2 | Squat (Barbell) | 4 | 8–12 reps |
| 3 | Kettlebell Swing | 4 | 10 reps |
| 4 | Standing Calf Raise | 4 | 8–12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 6 | Lateral Raise (Cable) | 3 | 15–20 reps |
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, Conditioning/Hypertrophy Upper Lower split 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 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.
Conditioning/Hypertrophy Upper Lower split 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.
Conditioning/Hypertrophy Upper Lower split 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
