IntermediateFree

L1U1/L2U2 (45-50min)

Evidence-based 4-day upper/lower split emphasizing glutes, quads, hamstrings & shoulders. High-intensity training in 45-50 min with calisthenics focus

Louie R.· Oct 2025

iOS & Android

Overview

Length

16 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Bodyweight Fitness, Women's

Equipment

Full Gym

Session length

50 min

PURPOSE: Time-efficient hypertrophy program prioritizing lower body (glutes, quads, hamstrings) and shoulders while incorporating weighted calisthenics movements. Designed for lifters who train hard (RPE 8-10) but have limited time, combining evidence-based volume with sustainable intensity. SPLIT STRUCTURE: 4-day Upper/Lower rotation with exercise variation between sessions: • Lower 1 (Quad/Glute emphasis) • Upper 1 (Vertical push/pull) • Lower 2 (Hip hinge/Hamstring emphasis) • Upper 2 (Horizontal push/pull) WEEKLY FREQUENCY: • Legs: 2x per week (16-18 sets total) • Shoulders (all heads): 2x per week (10-12 sets) • Back: 2x per week (8-10 sets) • Chest: 2x per week (6-8 sets) • Arms: 2x per week (4 sets each) • Nordics: 2x per week for hamstring development PROGRESSION SCHEME: Weeks 1-3: Build work capacity (lower end of set ranges) Weeks 4-6: Linear progression (add weight/reps weekly) Weeks 7-8: Peak volume (upper end of set ranges) Week 9: Deload (50% volume, maintain intensity) Weeks 10-16: Repeat cycle with heavier loads Add weight when hitting top of rep range at target RPE. Track all lifts. Progressive overload is mandatory for results. TRAINING INTENSITY: RPE 8-10 on most exercises (0-2 RIR). True hard training - stop only when you cannot complete another rep with good form. This requires fewer total sets than moderate intensity training. Deloads every 3-4 weeks are critical. KEY FEATURES: • Weighted calisthenics emphasis (pull-ups, dips, ring work) • Nordic curl progression protocol (band-assisted to bodyweight) • Bilateral movements for time efficiency • Strategic supersets to reduce session time • Cable pull-throughs for glute development • Lu raises and face pulls for complete shoulder development FAQ: Q: Can I add exercises? A: Volume is calibrated for high-intensity training. Adding work may impair recovery. Q: What if I can’t train to RPE 9-10? A: This program requires hard training. If you prefer moderate intensity, increase sets by 30-40%. Q: How do I progress Nordics? A: Start with heavy band assistance. Every 2-3 weeks, reduce assistance. Goal is bodyweight Nordics by week 12-16. Q: Can I do cardio? A: Light cardio (walking, easy cycling) is fine. Hard cardio may interfere with leg recovery. Q: Why deload every 3-4 weeks? A: Training to RPE 9-10 accumulates fatigue rapidly. Deloads prevent overtraining and joint issues. Q: What about progressive overload? A: Add weight when you hit top of rep range. Even 2.5lbs counts. Track everything. If strength stalls 2+ weeks, take unplanned deload. EQUIPMENT NEEDED: Pull-up bars, dip bars, gymnastic rings, leg press, Smith machine, cables, dumbbells up to 50lbs, adjustable benches, resistance bands for Nordic assistance, kettlebells. BEST FOR: Late novice to Intermediate lifters comfortable training hard, those with 45-50 min per session, anyone prioritizing lower body/shoulder development with calisthenics movements.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

12.8%

Quadriceps

11.4%

Front Delts

10.1%

Glutes

9.7%

Triceps

8.4%

Upper Back

7.9%

Abs

7.2%

Middle Delts

5.5%

Rear Delts

5.4%

Chest

4.1%

Lats

3.6%

Calves

3.6%

Lower Back

2.7%

Neck

2.5%

Biceps

2.5%

Abductors

1.5%

Forearms

0.7%

Adductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	Leg Press	1	8–12 reps	@8.5–9.5
		1	8–12 reps	@8.5–10
		1	8–12 reps	@9.5–10
1B	Calf Raise (Leg Press)	3	12–20 reps	@9–10
2	Leg Press	1	10–15 reps	@8–9
		1	10–15 reps	@8.5–9.5
		1	10–15 reps	@9.5–10
3	Nordic Curl	1	8–10 reps	@8.5–9
		1	8–10 reps	@9–9.5
		1	8–10 reps	@9–10
4	Leg Curl	2	12–15 reps	@8–9
Superset
5A	Hanging Leg Raise	2	10–15 reps	@8–10
5B	Kettlebell Swing	2	15–30 reps	@7–8

#	Exercise	Sets	Reps	Intensity
Superset
1A	Pull-Up (Neutral Grip, Weighted)	2	6–10 reps	@8–9.5
		1	6–10 reps	@8–10
1B	Dip (Weighted)	1	8–12 reps	@8–9.5
		2	8–12 reps	@8–10
2	Seated Anterior Delt Press (AD)	1	8–12 reps	@8–9.5
		2	8–12 reps	@8–10
Superset
3A	Lateral Raise (Dumbbell)	2	12–15 reps	@9–9.5
		1	12–15 reps	@9–10
3B	Face Pull	3	15–20 reps	@8–9
Superset
4A	Incline Curl (Dumbbell)	2	10–15 reps	@8.5–10
4B	Incline Tricep Extension (Dumbbell)	2	12–15 reps	@8.5–10
5	Neck Curl	3	15–30 reps	@7–8

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Smith Machine)	1	8–12 reps	@8–9
		1	8–12 reps	@8–9.5
		1	8–12 reps	@8–10
2	Goblet Squat	3	10–15 reps	@8–10
Superset
3A	Nordic Curl	3	AMRAP	@9.5–10
3B	Seated Calf Raise	1	12–25 reps	@9–10
		1	12–15 reps	@10–10
4	Leg Extension	1	12–15 reps	@8–9.5
		2	12–15 reps	@8–10
Superset
5A	Cable Crunch	2	12–20 reps	@8–10
5B	Pull Through (Cable)	2	15–20 reps	@8–9

#	Exercise	Sets	Reps	Intensity
Superset
1A	Sternum Pull Up	2	6–10 reps	@8–9.5
		1	6–10 reps	@8–10
1B	Ring Push Up	1	10–15 reps	@8–9.5
		2	10–15 reps	@8–10
2	Single Arm Row (Cable)	1	10–15 reps	@8–9.5
		1	10–15 reps	@8–10
Superset
3A	Lu Raise	3	12–20 reps	@9–10
3B	Rear Delt Fly (Dumbbell)	3	15–20 reps	@8–10
Superset
4A	Hammer Curl	2	10–12 reps	@8–10
4B	Monastery Tricep Extension	2	12–15 reps	@9–10
5	Decline Sit Up (Weighted)	2	10–15 reps	@8–10

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, L1U1/L2U2 (45-50min) 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 50 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.

L1U1/L2U2 (45-50min) 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.

L1U1/L2U2 (45-50min) 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android