Hayden+JT-Upper/Lower
Getting Strong
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | AMRAP | @10 |
| 2 | Shoulder Press (Plate Loaded) | 1 | AMRAP | @10 |
| 3 | Chest Press (Machine) | 1 | AMRAP | @10 |
| 4 | Lateral Raise (Machine) | 2 | AMRAP | @10 |
| 5 | Chest Supported Row (Machine) | 2 | AMRAP | @10 |
| 6 | Lat Pulldown (Neutral Grip) | 1 | AMRAP | @10 |
| 7 | Pull-Up (Weighted) | 1 | AMRAP | @10 |
| 8 | Abs Crunch (Machine) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | AMRAP | @10 |
| 2 | Seated Military Press (Smith Machine) | 1 | AMRAP | @10 |
| 3 | Incline Bench Press (Smith Machine) | 1 | AMRAP | @10 |
| 4 | Lateral Raise (Cable) | 2 | AMRAP | @10 |
| 5 | Chest Supported Row (Machine) | 2 | AMRAP | @10 |
| 6 | Pull-Up (Neutral Grip, Weighted) | 1 | AMRAP | @10 |
| 7 | Lat Pulldown | 1 | AMRAP | @10 |
| 8 | Cable Crunch | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | AMRAP | @10 |
| 2 | Face Away Cable Curl | 2 | AMRAP | @10 |
| 3 | Katana Extension | 2 | AMRAP | @10 |
| 4 | Bicep Curl (Barbell) | 1 | AMRAP | @10 |
| 5 | Deadlift (Barbell) | 1 | AMRAP | @10 |
| 6 | Leg Press (45 Degrees) | 2 | AMRAP | @10 |
| 7 | Lying Leg Curl | 2 | AMRAP | @10 |
| 8 | Single Leg Quad Extension | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | JM Press (Smith Machine) | 1 | AMRAP | @10 |
| 2 | Bicep Curl (Machine) | 2 | AMRAP | @10 |
| 3 | Tricep Extension (Cable) | 2 | AMRAP | @10 |
| 4 | Hammer Curl (Cable) | 1 | AMRAP | @10 |
| 5 | Seated Hamstring Curl | 2 | AMRAP | @10 |
| 6 | High Bar Squat (Barbell) | 2 | AMRAP | @10 |
| 7 | Standing Calf Raise | 2 | AMRAP | @10 |
| 8 | Leg Extension | 1 | AMRAP | @10 |
| 9 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hayden+JT-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 16 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 60 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.
Hayden+JT-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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hayden+JT-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
