Upper Lower
Lift heavy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 2 | 4–6 reps | @10 |
| 2 | Incline Chest Press (Machine) | 1 | 4–6 reps | @10 |
| 3 | Chest Supported Row (Machine) | 2 | 4–6 reps | @10 |
| 4 | Single Arm Iso Row | 2 | 4–6 reps | @10 |
| 5 | Wide Grip Lat Pulldown | 2 | 4–6 reps | @10 |
| 6 | Lateral Raise (Machine) | 2 | 4–6 reps | @10 |
| 7 | Shoulder Press (Machine) | 1 | 4–6 reps | @10 |
| 8 | Seated Dip (Machine) | 1 | 4–6 reps | @10 |
| 9 | Single Arm Tricep Extension (Cable) | 2 | 4–6 reps | @10 |
| 10 | Preacher Curl (Machine) | 2 | 4–6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 2 | 4–6 reps | @10 |
| 2 | Single Arm Iso Row | 2 | 4–6 reps | @10 |
| 3 | Lat Pulldown | 2 | 4–6 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 4–6 reps | @10 |
| 5 | Incline Chest Press (Machine) | 1 | 4–6 reps | @10 |
| 6 | Lateral Raise (Machine) | 2 | 4–6 reps | @10 |
| 7 | Shoulder Press (Machine) | 1 | 4–6 reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 1 | 4–6 reps | @10 |
| 9 | Single Arm Tricep Extension (Cable) | 2 | 4–6 reps | @10 |
| 10 | Preacher Curl (Machine) | 2 | 4–6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rest | 1 | 1440 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rest | 1 | 1440 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 4–6 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 2 | 4–6 reps | @9 |
| 3 | Leg Extension | 2 | 4–6 reps | @9 |
| 4 | Hack Squat | 2 | 4–6 reps | @9 |
| 5 | Hip Adductor (Machine) | 1 | 4–6 reps | @9 |
| 6 | Straight Leg Calf Raise | 3 | 4–6 reps | @9 |
| 7 | Reverse Bicep Curl (Dumbbell) | 1 | 4–6 reps | @10 |
| 8 | Wrist Curls | 2 | 4–6 reps | @9 |
| 9 | Reverse Wrist Curl (Dumbbell) | 1 | 4–6 reps | @9 |
| 10 | Plank | 1 | 1–2 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 4–6 reps | @9 |
| 2 | Hack Squat | 2 | 4–6 reps | @9 |
| 3 | Seated Hamstring Curl | 2 | 4–6 reps | @9 |
| 4 | Romanian Deadlift (Barbell) | 2 | 4–6 reps | @9 |
| 5 | Hip Adductor (Machine) | 1 | 4–6 reps | @9 |
| 6 | Straight Leg Calf Raise | 3 | 4–6 reps | @9 |
| 7 | Reverse Bicep Curl (Dumbbell) | 1 | 4–6 reps | @10 |
| 8 | Wrist Curls | 2 | 4–6 reps | @9 |
| 9 | Reverse Wrist Curl (Dumbbell) | 1 | 4–6 reps | @9 |
| 10 | Plank | 1 | 1–2 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 45 min | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
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 18 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 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.
Upper Lower is structured around 7 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 18 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 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.
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