Upper/Lower
Hyperthrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 6–11 reps | @10 |
| 2 | Lat Pulldown | 2 | 6–11 reps | @10 |
| 3 | Dumbbell Row | 2 | 7–12 reps | @10 |
| 4 | Incline Bench Press (Dumbbell) | 2 | 6–12 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 6–11 reps | @10 |
| 6 | Lateral Raise (Cable) | 2 | 6–12 reps | @10 |
| 7 | Bayesian Curl | 1 | 6–12 reps | @10 |
| 1 | 6–12 reps | @10 | ||
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | 6–12 reps | @10 |
| 9 | Hammer Curl (Cable) | 2 | 6–11 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 5–10 reps | @10 |
| 2 | Incline Bench Press (Barbell) | 1 | 6–11 reps | @10 |
| 1 | 6–11 reps | @9.5 | ||
| 3 | Chest Supported Row (Machine) | 1 | 8–12 reps | @10 |
| 1 | 7–12 reps | @10 | ||
| 4 | Chest Fly (Cable) | 2 | 6–12 reps | @10 |
| 5 | Standing Pullover (Cable) | 1 | 7–12 reps | @10 |
| 1 | 7–12 reps | @9.5 | ||
| 6 | Single Arm Rear Delt Cable Fly | 2 | 7–11 reps | @10 |
| 7 | Kelso Shrug | 1 | 9–12 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 8 | Preacher Curl (Dumbbell) | 2 | 6–12 reps | @10 |
| 9 | Overhead Tricep Extension (Cable) | 1 | 6–11 reps | @10 |
| 1 | 5–10 reps | @10 | ||
| 10 | Dip (Bodyweight) | 1 | 8–15 reps | @10 |
| 1 | 8–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–13 reps | @10 |
| 1 | 8–13 reps | @9.5 | ||
| 1 | 8–13 reps | @9 | ||
| 2 | Leg Press (45 Degrees) | 2 | 7–11 reps | @10 |
| 1 | 7–11 reps | @9.5 | ||
| 3 | Leg Extension | 3 | 7–12 reps | @10 |
| 4 | Lying Leg Curl | 2 | 7–11 reps | @10 |
| 1 | 7–12 reps | @9.5 | ||
| 5 | Calf Raise (Machine) | 3 | 8–11 reps | @10 |
| 6 | Wrist Curls | 2 | 7–12 reps | @10 |
| 7 | Reverse Wrist Curl (Dumbbell) | 1 | 7–12 reps | @9.5 |
| 1 | 7–12 reps | @9 | ||
| 8 | Reverse Bicep Curl (Dumbbell) | 2 | 7–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Fly (Dumbbell) | 2 | 6–12 reps | @10 |
| 2 | Single Arm Row (Cable) | 2 | 6–11 reps | @10 |
| 3 | Lateral Raise (Cable) | 2 | 6–12 reps | @10 |
| 4 | Kelso Shrug | 2 | 7–12 reps | @10 |
| 5 | Bicep Curl (Cable) | 2 | 7–11 reps | @10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 6–12 reps | @10 |
| 7 | Hammer Curl (Cable) | 2 | 7–11 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 2 | 6–12 reps | @10 |
| 1 | 6–12 reps | @9 | ||
| 2 | Cable Crunch | 3 | 6–12 reps | @10 |
| 3 | Cardio | 1 | 30 min | @10 |
Common questions
Yes, 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 1 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 is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
