High intensity upper lower 2.0
Unleash your strength in 10 weeks with intense upper-lower workouts that transform your body and elevate your performance to new heights.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 2 | 6–10 reps | @9 |
| 2 | Chest Fly (Machine) | 2 | 5–8 reps | @9 |
| 3 | Incline Chest Fly (Dumbbell) | 1 | 5–8 reps | @8.5 |
| 4 | Tricep Pushdown (Cable) | 2 | 6–10 reps | @9 |
| 5 | Lat Pulldown | 1 | 5–8 reps | @9 |
| 6 | Y Raise | 1 | 6–10 reps | @9 |
| 7 | Kelso Shrug | 2 | 5–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 2 | 6–10 reps | @9 |
| 2 | Leg Extension | 2 | 5–8 reps | @9 |
| 3 | Seated Hamstring Curl | 2 | 5–8 reps | @9 |
| 4 | Seated Calf Raise | 2 | 6–10 reps | @9 |
| 5 | Sissy Squat (Weight) | 2 | 6–10 reps | @10 |
| 6 | Side Crunch (Cable) | 2 | 6–10 reps | @9 |
| 7 | Dragon Fly | 2 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Curl | 1 | 6–10 reps | @9 |
| 2 | Hammer Curl (Dumbbell) | 1 | 6–10 reps | @9 |
| 3 | Incline Chest Fly (Dumbbell) | 2 | 5–8 reps | @9 |
| 4 | Chest Fly (Machine) | 1 | 5–8 reps | @9 |
| 5 | JM Press (Smith Machine) | 2 | 6–10 reps | @9 |
| 6 | Lat Pulldown | 1 | 5–8 reps | @10 |
| 7 | Lateral Raise (Dumbbell) | 1 | 6–10 reps | @9 |
| 8 | Kelso Shrug | 2 | 5–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 6–10 reps | @10 |
| 2 | Nordic Curl | 2 | 4–8 reps | @9 |
| 3 | Sissy Squat (Weight) | 2 | 6–10 reps | @9 |
| 4 | Leg Curl | 1 | 5–8 reps | @9 |
| 5 | Seated Calf Raise | 2 | 8–10 reps | @9 |
| 6 | Side Crunch (Cable) | 2 | 6–10 reps | @9 |
| 7 | Dragon Fly | 2 | 5–8 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High intensity upper lower 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
High intensity upper lower 2.0 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High intensity upper lower 2.0 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
