upper lower bro
Cmon we gotta get bigger
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 6–8 reps |
| 1B | Dumbbell Row | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Chest Fly (Dumbbell) | 3 | 10–12 reps |
| 2B | Bicep Curl (Dumbbell) | 3 | 6–10 reps |
| Superset | |||
| 3A | Abs Crunch (Weighted) | 3 | 8–12 reps |
| 3B | Lateral Raise (Cable) | 3 | 10–15 reps |
| 3C | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4–8 reps |
| Superset | |||
| 2A | Standing Calf Raise | 3 | 15–20 reps |
| 2B | Power Shrug | 3 | 6–10 reps |
| Superset | |||
| 3A | Leg Curl | 3 | 12–15 reps |
| 3B | Split Squat (Dumbbell) | 3 | 8–12 reps |
| 4 | Neck Curl | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2 | Pull-Up (Weighted) | 3 | 4–8 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10–12 reps |
| 4 | Single Arm Overhead Tricep Extension | 3 | 10–15 reps |
| 5 | Fly Press (Dumbbell) | 3 | 8–12 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 2 | Standing Calf Raise | 3 | 12–15 reps |
| 3 | Farmer's Walk (Weighted) | 3 | 1 rep |
| 4 | Leg Press | 3 | 8–12 reps |
| 5 | Dragon Flag | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Y Raise (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 2A | Lu Raise | 3 | 10–12 reps |
| 2B | Pullover (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 3A | Overhead Tricep Extension (Dumbbell) | 3 | 10–15 reps |
| 3B | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| Superset | |||
| 4A | Standing Calf Raise | 4 | 10–15 reps |
| 4B | Ab Wheel | 3 | 10–15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, upper lower bro is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 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 bro is structured around 5 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 6 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 bro 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
