Kris upper lower muscle building program
Basic muscle building program for home/garage gym equipment without a squat rack.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tempo Bench Press | 2 | 5–10 reps | @7–9 |
| Superset | ||||
| 2A | Pull-Up (Bodyweight) | 2 | 5–10 reps | @7–9 |
| 2B | Incline Bench Press (Dumbbell) | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 3A | Bent Over Row (Dumbbell) | 2 | 10–15 reps | @7–9 |
| 3B | Seated Overhead Press (Dumbbell) | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 4A | Alternating Dumbbell Curl | 2 | 5–10 reps | @7–9 |
| 4B | One Arm Lateral Raise (Dumbbell) | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 5A | Single Arm Overhead Tricep Extension | 2 | 10–15 reps | @7–9 |
| 5B | Preacher Curl (Dumbbell) | 2 | 15–25 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pistol Squat | 2 | 5–10 reps | @7–9 |
| Superset | ||||
| 2A | Reverse Nordic Curl | 2 | 15–25 reps | @7–9 |
| 2B | Nordic Curl | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 3A | Lying Leg Raise | 2 | 10–15 reps | @7–9 |
| 3B | Single Leg Calf Raise | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 4A | Wrist Curls | 3 | 10–25 reps | @10 |
| 4B | Reverse Wrist Curl (Dumbbell) | 3 | 10–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Overhead Press (Dumbbell) | 2 | 5–10 reps | @7–9 |
| 1B | Chin-Up (Bodyweight) | 2 | 5–15 reps | @7–9 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 2 | 10–15 reps | @7–9 |
| 2B | Upright Row (Dumbbell) | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 3A | Dumbbell Bench Pullover | 2 | 15–25 reps | @7–9 |
| 3B | Chest Fly (Dumbbell) | 2 | 15–25 reps | @7–9 |
| Superset | ||||
| 4A | Skull Crusher (Dumbbell) | 2 | 5–10 reps | @7–9 |
| 4B | Preacher Curl (Dumbbell) | 2 | 10–15 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 5–10 reps | @7–9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 10–15 reps | @7–9 |
| 3 | Single Leg Hip Thrust | 2 | 10–15 reps | @7–9 |
| Superset | ||||
| 4A | Dragon Flag | 2 | 5–10 reps | @7–9 |
| 4B | Single Leg Calf Raise | 2 | 5–10 reps | @7–9 |
| Superset | ||||
| 5A | Wrist Curls | 3 | 10–25 reps | @10 |
| 5B | Reverse Wrist Curl (Dumbbell) | 3 | 10–25 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kris upper lower muscle building 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 8 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 120 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.
Kris upper lower muscle building 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kris upper lower muscle building 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
