GVS Upper/Lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 1–6 reps |
| 2 | Pull-Up (Weighted) | 3 | 6–12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–12 reps |
| 4 | Seated Row (Cable) | 3 | 8–12 reps |
| 5 | Chest Fly (Cable) | 4 | 10–15 reps |
| 6 | Reverse Pec Deck | 3 | 8–20 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 8–20 reps |
| 8 | Tricep Pushdown (Cable) | 2 | 8–15 reps |
| 9 | Overhead Tricep Extension (Cable) | 2 | 8–15 reps |
| 10 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 11 | Rope hammer curls | 2 | 8–12 reps |
| 12 | Cardio | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 1–6 reps |
| 2 | Leg Press | 3 | 8–12 reps |
| 3 | Leg Curl | 2 | 8–12 reps |
| 4 | Hip Adductor (Machine) | 1 | 10–15 reps |
| 5 | Hip Abductor (Machine) | 1 | 10–15 reps |
| 6 | Standing Calf Raise | 3 | 10–15 reps |
| 7 | Seated Calf Raise | 3 | 10–15 reps |
| 8 | Leg Raise (Captain's Chair) | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 6–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–12 reps |
| 3 | Lat Pulldown | 2 | 8–12 reps |
| 4 | Standing Pullover (Cable) | 2 | 8–15 reps |
| 5 | Pec Deck (Machine) | 3 | 8–12 reps |
| 6 | Face Pull | 3 | 10–15 reps |
| 7 | Lateral Raise (Cable) | 3 | 8–20 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 6–12 reps |
| 9 | Dip (Weighted) | 2 | 6–12 reps |
| 10 | Overhead Tricep Extension (Cable) | 2 | 8–15 reps |
| 11 | Cardio | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 1–6 reps |
| 2 | Back Extension | 3 | 8–12 reps |
| 3 | Leg Extension | 3 | 8–12 reps |
| 4 | Hip Adductor (Machine) | 1 | 10–15 reps |
| 5 | Hip Abductor (Machine) | 1 | 10–15 reps |
| 6 | Standing Calf Raise | 3 | 8–15 reps |
| 7 | Seated Calf Raise | 3 | 8–15 reps |
| 8 | Wrist Curls | 3 | 10–20 reps |
| 9 | Reverse Wrist Curl (Barbell) | 3 | 10–20 reps |
| 10 | Machine Ab Crunches | 4 | 10–15 reps |
Common questions
Yes, GVS 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 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.
GVS 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.
GVS 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
