Question 1

Is Majorian Method 4 Day Upper-Lower free?

Accepted Answer

Yes, Majorian Method 4 Day Upper-Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Majorian Method 4 Day Upper-Lower 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Majorian Method 4 Day Upper-Lower 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.

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Neutral Grip, Weighted)	2	6–10 reps	@10
1B	Incline Bench Press (Smith Machine)	2	6–10 reps	@10
Superset
2A	Rear Delt Fly (Machine)	2	6–10 reps	@10
2B	Chest Fly (Machine)	2	8–12 reps	@10
Superset
3A	Lateral Raise (Cable)	2	10–15 reps	@10
3B	Preacher Curl (Barbell)	2	6–10 reps	@10
Superset
4A	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
4B	Incline Curl (Dumbbell)	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Hack Squat	2	8–12 reps	@9
1B	T-Rex/Sulek Curls	2	10–15 reps	@10
2	Romanian Deadlift (Barbell)	2	6–10 reps	@10
Superset
3A	Lying Side Lateral Raise	2	10–15 reps	@10
3B	T-Bar Row	2	8–12 reps	@10
4	Leg Extension	2	10–15 reps	@10
Superset
5A	Bayesian Curl	2	6–10 reps	@10
5B	Calf Raise (Machine)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Dip (Weighted)	2	6–10 reps	@10
1B	Lat Pulldown	2	8–12 reps	@10
2	Seated Military Press (Smith Machine)	2	6–10 reps	@10
3	Chest Supported Row (Machine)	2	8–12 reps	@10
4	Bicep Curl (EZ Bar)	2	8–12 reps	@10
5	JM Press (Smith Machine)	2	8–12 reps	@10
Superset
6A	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
6B	Lateral Raise (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	6–10 reps	@10
Superset
2A	Bulgarian Split Squat (Dumbbell)	2	8–12 reps	@10
2B	T-Bar Row	2	8–12 reps	@10
Superset
3A	Seated Hamstring Curl	2	8–12 reps	@10
3B	Ab Wheel	2	AMRAP	@10
4	Power Shrug	2	10–15 reps	@10
Superset
5A	Hip Abductor (Machine)	2	10–15 reps	@10
5B	Calf Raise (Machine)	2	AMRAP	@10

Majorian Method 4 Day Upper-Lower

Overview

Who it's for

Muscle engagement

Common questions

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