Upper/Lower/sarms UPDATED (1)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | — | 95% |
| 2 | Squat (Barbell) | 3 | 3 reps | 90% |
| 3 | Leg Press | 2 | 5–10 reps | — |
| 4 | Lying Leg Curl | 3 | 10–12 reps | — |
| 5 | Leg Extension | 3 | 10–15 reps | — |
| 6 | Hip Abductor (Machine) | 3 | 12–15 reps | — |
| 7 | Hanging Leg Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 5–10 reps |
| 2 | Standing Pullover (Cable) | 3 | 5–15 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 5–10 reps |
| 4 | Chest Fly (Machine) | 3 | 8–12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–15 reps |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 5–12 reps |
| 7 | Preacher Curl (Barbell) | 3 | 5–10 reps |
| 8 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | 95% |
| 2 | Bench Press (Barbell) | 3 | 3 reps | 90% |
| 3 | Incline Bench Press (Dumbbell) | 3 | 5–10 reps | @9 |
| 4 | Pull-Up (Bodyweight) | 3 | 5–10 reps | @9 |
| 5 | Seated Row (Machine) | 3 | 5–10 reps | — |
| 6 | Overhead Press (Machine) | 3 | 5–8 reps | @9 |
| 7 | Bicep Curl (Dumbbell) | 3 | 6–10 reps | @9 |
| 8 | Tricep Pushdown (Cable) | 3 | 6–10 reps | @9 |
| 9 | Shrug (Barbell) | 3 | 6–8 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Barbell) | 3 | 5–12 reps |
| 2 | Rear Delt Fly (Cable) | 4 | 12–15 reps |
| 3 | Bayesian Curl | 3 | 6–12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8–15 reps |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 10–15 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 95% |
| 2 | Deadlift (Barbell) | 3 | 3 reps | 90% |
| 3 | Hack Squat | 3 | 6–12 reps | — |
| 4 | Leg Extension | 3 | 6–10 reps | — |
| 5 | Lying Leg Curl | 3 | 5–8 reps | — |
| 6 | Abs Crunch (Machine) | 3 | AMRAP | — |
| 7 | Back Extension | 3 | 6–10 reps | — |
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, Upper/Lower/sarms UPDATED (1) 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 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.
Upper/Lower/sarms UPDATED (1) is structured around 6 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.
Upper/Lower/sarms UPDATED (1) 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
