Gre upper/lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 3–5 reps |
| 1B | Bench Press (Dumbbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2B | Dumbbell Row | 3 | 6–10 reps |
| Superset | |||
| 3A | Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| 3B | Bicep Curl (Dumbbell) | 3 | 6–10 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Front Squat (Barbell) | 3 | 4–8 reps |
| 1B | Neck Curl | 3 | 10–20 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 2B | Shrug (Barbell) | 1 | AMRAP |
| 2C | Standing Calf Raise | 3 | AMRAP |
| Superset | |||
| 3A | Standing Behind Neck Shoulder Press (Barbell) | 1 | 15+ reps |
| 3B | Face Pull | 1 | AMRAP |
| Superset | |||
| 4A | Hamstring Curl | 2 | 8–15 reps |
| 4B | Decline Crunch | 2 | 10–15 reps |
| 5 | Farmer's Walk (Weighted) | 3 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | AMRAP |
| 1B | Chin-Up (Weighted) | 3 | 5–8 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 3 | 6–10 reps |
| 2B | Dumbbell Row | 3 | 6–10 reps |
| Superset | |||
| 3A | Skull Crusher | 3 | 8–12 reps |
| 3B | Preacher Curl (Barbell) | 3 | 6–12 reps |
| Superset | |||
| 4A | Upright Row (Dumbbell) | 2 | 10–15 reps |
| 4B | Pullover (Dumbbell) | 2 | 8–12 reps |
| 4C | Pec Deck (Machine) | 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 4–8 reps |
| 1B | Neck Curl | 3 | 10–20 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 2B | Pendlay Row | 1 | 8–12 reps |
| 2C | Standing Calf Raise | 3 | AMRAP |
| Superset | |||
| 3A | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| 3B | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 4 | Hanging Leg Raise | 2 | AMRAP |
Common questions
Yes, Gre 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 1 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 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.
Gre upper/lower 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gre 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
