Upper/Lower-Upper/Lower
Transform your routine in just 4 weeks with Ulul—16 days of focused workouts that redefine your strength and boost your confidence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chest Press (Machine) | 3 | 8–10 reps | @8 |
| 1B | Seated Row (Cable) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 2A | Chest Fly (Cable) | 3 | 8–10 reps | @8 |
| 2B | Lat Pulldown (Single Arm) | 3 | 8–10 reps | @8 |
| 3 | Shoulder Press (Machine) | 3 | 8–10 reps | @8 |
| 4 | Lateral Raise (Cable) | 3 | 8–10 reps | @8 |
| 5 | Rear Delt Fly (Cable) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 6A | Tricep Pushdown (Cable) | 3 | 10–12 reps | @8 |
| 6B | Bicep Curl (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 8–10 reps | @8 |
| 2 | Leg Press | 3 | 8–10 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 4A | Leg Curl | 4 | 8–10 reps | @8 |
| 4B | Leg Extension | 3 | 8–10 reps | @8 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 3 | 8–10 reps | @8 |
| 5B | Hip Abductor (Machine) | 3 | 8–10 reps | @8 |
| 6 | Side Crunch (Cable) | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 8–10 reps | @8 |
| 1B | Lat Pulldown | 3 | 8–10 reps | @8 |
| Superset | ||||
| 2A | Seated Dip (Machine) | 3 | 8–10 reps | @8 |
| 2B | T-Bar Row | 3 | 8–10 reps | @8 |
| Superset | ||||
| 3A | High Row | 3 | 8–10 reps | @8 |
| 3B | Overhead Press (Barbell) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @8 |
| 4B | Single Arm Rear Delt Cable Fly | 3 | 8–10 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Barbell) | 3 | 8–10 reps | @8 |
| 5B | Skull Crusher (Barbell) | 3 | 8–10 reps | @8 |
| 6 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8–10 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @8 |
| 3 | Hip Thrust (Machine) | 4 | 8–10 reps | @8 |
| 4 | Seated Calf Raise | 4 | 8–10 reps | @7 |
| Superset | ||||
| 5A | Leg Curl | 3 | 8–10 reps | @8 |
| 5B | Leg Extension | 3 | 8–10 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower-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 4 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.
Upper/Lower-Upper/Lower 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 4 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-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
