Upper lower 2x a week
Transform your strength with a balanced upper-lower split, designed for real results in just 18 weeks—commit to the journey and feel the difference!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Nordic Curl | 2 | 5–10 reps | @10 |
| 2 | Seated Calf Raise | 2 | 5–10 reps | @10 |
| 3 | Leg Press (45 Degrees) | 1 | 5–10 reps | @10 |
| 4 | Leg Extension | 2 | 5–10 reps | @10 |
| 5 | Romanian Deadlift (Barbell) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Nordic Curl | 2 | 5–10 reps | @10 |
| 2 | Seated Calf Raise | 2 | 5–10 reps | @10 |
| 3 | Leg Press (45 Degrees) | 1 | 5–10 reps | @10 |
| 4 | Leg Extension | 2 | 5–10 reps | @10 |
| 5 | Romanian Deadlift (Barbell) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 5–10 reps | @10 |
| 2 | Barbell Row | 2 | 5–10 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 4 | Chest Fly (Cable) | 2 | 5–10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| 6 | Lateral Raises | 2 | 5–10 reps | @10 |
| 7 | Rear Delt Fly (Cable) | 2 | 5–10 reps | @10 |
| 8 | Preacher Curl (EZ Bar) | 2 | 5–10 reps | @10 |
| 9 | Reverse Bicep Curl (EZ Bar) | 2 | 5–10 reps | @10 |
| 10 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 11 | Overhead Tricep Extension (Cable) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 5–10 reps | @10 |
| 2 | Barbell Row | 2 | 5–10 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 4 | Chest Fly (Cable) | 2 | 5–10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| 6 | Lateral Raises | 2 | 5–10 reps | @10 |
| 7 | Rear Delt Fly (Cable) | 2 | 5–10 reps | @10 |
| 8 | Preacher Curl (EZ Bar) | 2 | 5–10 reps | @10 |
| 9 | Reverse Bicep Curl (EZ Bar) | 2 | 5–10 reps | @10 |
| 10 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 11 | Overhead Tricep Extension (Cable) | 2 | 5–10 reps | @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 2x a week 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 garage 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 70 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 2x a week 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 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 2x a week 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
