After 40 Upper Lower
Revitalize your strength and energy after 40 with this 8-week upper-lower split—unlock your potential and feel your best every day!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 1B | Bent Over Row (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 2A | Wide Grip Lat Pulldown | 3 | 8–10 reps |
| 2B | Standing Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 3A | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 3B | Skull Crusher (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 4A | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 4B | Overhead Tricep Extension (Dumbbell) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Dumbbell) | 3 | 8–10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 3 | Leg Curl | 3 | 8–10 reps |
| 4 | Leg Extension | 3 | 8–10 reps |
| 5 | Sit Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Wide Grip Lat Pulldown | 3 | 8–10 reps |
| 1B | Standing Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 2A | Bent Over Row (Dumbbell) | 3 | 8–10 reps |
| 2B | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 3A | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 3B | Skull Crusher (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 4A | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 4B | Tricep Kickback | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Dumbbell) | 3 | 8–10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 3 | Leg Curl | 3 | 8–10 reps |
| 4 | Leg Extension | 3 | 8–10 reps |
| 5 | Plank | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
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, After 40 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 8 weeks are fully unlocked.
This program is built around a dumbbell only. 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 40 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.
After 40 Upper Lower 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
After 40 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
