UpperiLowweri
Transform your strength with 18 weeks of balanced upper and lower workouts that redefine your limits and elevate your everyday performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 0 reps |
| 2 | Lat Pulldown | 2 | 0 reps |
| 3 | Chest Fly (Machine) | 2 | 0 reps |
| 4 | High Row | 2 | 0 reps |
| 5 | Tricep Rope Push Down (Cable) | 2 | 0 reps |
| 6 | JM Press | 1 | 0 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 0 reps |
| 8 | Hammer Curl (Dumbbell) | 1 | 0 reps |
| 9 | Seated Overhead Press (Dumbbell) | 1 | 0 reps |
| 10 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 0 reps |
| 2 | Hack Squat | 2 | 0 reps |
| 3 | Standing Calf Raise | 3 | 0 reps |
| 4 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 5 | Leg Curl | 2 | 0 reps |
| 6 | Hip Thrust (Machine) | 2 | 0 reps |
| 7 | Hip Abductor (Machine) | 1 | 0 reps |
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, UpperiLowweri 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 90 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.
UpperiLowweri is structured around 2 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.
UpperiLowweri 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
