pushin_Fe Upper/Lower Split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 2 | Lat Pulldown | 3 | 8 reps |
| 2 | 15 reps | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 1 | 15 reps | ||
| Superset | |||
| 4A | Hammer Strength MTS Row | 3 | 10 reps |
| 4B | Incline Chest Fly (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 5A | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 5B | Single Arm Overhead Tricep Extension | 3 | 10 reps |
| 6 | Hammer Strength Ab Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Monster Walks (hip Circle) | 2 | 10 reps |
| 2 | Squat (Smith Machine) | 3 | 6 reps |
| 2 | 12 reps | ||
| 3 | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 1 | 12 reps | ||
| 4 | Split Squat (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 5A | Leg Extension (single Leg) | 3 | 12 reps |
| 5B | Calf Machine (pf) | 3 | 10 reps |
| 6 | Plank | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 15 reps |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 8 reps |
| 2 | 12 reps | ||
| 3 | Incline Chest Press (Machine) | 3 | 10 reps |
| 1 | 15 reps | ||
| Superset | |||
| 4A | Underhand Lat Pulldown | 3 | 12 reps |
| 4B | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 12 reps |
| 5B | Bicep Curl (Cable) | 3 | 10 reps |
| 6 | Hammer Strength Ab Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Monster Walks (hip Circle) | 2 | 10 reps |
| 2 | Romanian Deadlift Smith Machine | 4 | 8 reps |
| 2 | 15 reps | ||
| 3 | Goblet Squat | 3 | 8 reps |
| 1 | 15 reps | ||
| 4 | Back Extension (Weighted) | 3 | 10 reps |
| Superset | |||
| 5A | Leg Curl | 3 | 12 reps |
| 5B | Calf Machine (pf) | 3 | 10 reps |
| 6 | Plank | 3 | AMRAP |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, pushin_Fe Upper/Lower Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
pushin_Fe Upper/Lower Split 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
pushin_Fe Upper/Lower Split 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
