Upper Lower Strength Program
Upper Lower 14 weeks program to build muscle and increase strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @6–8 |
| 3 | Leg Press | 3 | 12 reps | @6–7 |
| 4 | Leg Curl | 3 | 15 reps | @6–7 |
| 5 | Standing Calf Raise | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | 70% |
| 2 | Overhead Press (Dumbbell) | 3 | 8 reps | @6–7 |
| 3 | T-Bar Row | 3 | 10 reps | @6–7 |
| 4 | Bench Press (Close Grip) | 3 | 10 reps | @6–7 |
| 5 | Lateral Raise (Cable) | 3 | 15 reps | @6–7 |
| Superset | ||||
| 6A | Skull Crusher (Dumbbell) | 3 | 12 reps | @6–7 |
| 6B | Bicep Curl (EZ Bar) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps | 70% |
| 2 | Sumo Squat | 3 | 8 reps | @6–8 |
| 3 | Leg Press | 3 | 10 reps | @7 |
| 4 | Leg Extension | 3 | 15 reps | — |
| 5 | Leg Curl | 3 | 15 reps | — |
| 6 | Standing Calf Raise | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 6 reps | 70% |
| 2 | Bench Press (Paused) | 3 | 8 reps | @6–8 |
| 3 | Lat Pulldown | 3 | 10 reps | @6–7 |
| 4 | Single Arm Row (Dumbbell) | 3 | 10 reps | @6–7 |
| 5 | Rear Delt Fly (Cable) | 3 | 15 reps | @6–7 |
| Superset | ||||
| 6A | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6–7 |
| 6B | Bicep Curl (Cable) | 3 | 12 reps | @6–7 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper Lower Strength Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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.
Upper Lower Strength Program 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 14 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 Strength Program 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
