Upper/Lower/Pull/Push
Simple upper/lower/pull/push 4 day routine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8–12 reps |
| 2 | T-Bar Row | 4 | 8–12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 10–12 reps |
| 4 | Lat Pulldown | 3 | 10–12 reps |
| 5 | Seated Dip (Machine) | 3 | 15 reps |
| 6 | Seated Row (Cable) | 3 | 15 reps |
| 7 | Chest Fly (Machine) | 2 | AMRAP |
| 8 | Standing Pullover (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 8–10 reps |
| 2 | Good Morning | 4 | 12 reps |
| 3 | Leg Press | 4 | 10–15 reps |
| 4 | Lying Leg Curl | 4 | 10–15 reps |
| 5 | Standing Calf Raise | 4 | 12–15 reps |
| 6 | Seated Cable Crunch | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 3 | 10 reps |
| 2 | Dumbbell Row | 2 | 10 reps |
| 3 | Bicep Curl (Dumbbell) | 2 | 10–15 reps |
| 4 | Incline Curl (Dumbbell) | 2 | 10 reps |
| 5 | Single-Leg Leg Curl | 3 | 12–15 reps |
| 6 | Tibialis Raise | 2 | AMRAP |
| 7 | Lateral Raise (Dumbbell) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 3 | 10 reps |
| 2 | Incline Chest Press (Machine) | 2 | 10 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 10–15 reps |
| 4 | Single Arm Overhead Tricep Extension | 2 | 12 reps |
| 5 | Leg Extension | 3 | 10–15 reps |
| 6 | Seated Calf Raise | 2 | AMRAP |
| 7 | Hanging Leg Raise | 2 | AMRAP |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower/Pull/Push is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 50 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/Pull/Push 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 16 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/Pull/Push 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
