Alberto Custom Upper Lower Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–10 reps | @7–10 |
| 2 | Lat Dominant Row (Cable) | 3 | 6–10 reps | @7–10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @7–10 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 6–10 reps | @7–10 |
| 5 | Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| 6 | Hammer Curl (Cable) | 2 | 10–15 reps | @10 |
| 7 | Seated Overhead Press (Dumbbell) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Glute Bridge (Barbell) | 1 | 10–15 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @7–8 |
| 3 | Leg Press | 2 | 6–10 reps | @7–8 |
| 4 | Leg Curl | 2 | 6–10 reps | @8–10 |
| 5 | Seated Calf Raise | 2 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 6–10 reps | @7–10 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @7–10 |
| 3 | Chest Supported Row (Machine) | 2 | 6–10 reps | @7–10 |
| 4 | Chest Fly (Machine) | 2 | 6–10 reps | @7–10 |
| 5 | Lateral Raise (Cable) | 2 | 10–17 reps | @8–10 |
| 6 | Bicep Curl (Cable) | 2 | 10–17 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 6–10 reps | @7–9 |
| 2 | Leg Press (45 Degrees) | 2 | 6–10 reps | @7–9 |
| 3 | Leg Extension | 2 | 10–15 reps | @10 |
| 4 | Hack Squat | 2 | 8–10 reps | @9–10 |
| 5 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @10 |
| 6 | Standing Calf Raise | 2 | 6–10 reps | @7–9 |
| 7 | Abs Crunch (Machine) | 2 | 6–10 reps | @7–9 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Alberto Custom Upper Lower 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 15 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 60 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.
Alberto Custom Upper Lower 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alberto Custom Upper Lower 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
