All LevelsFree

UL Naris (1)

Naris C.· Feb 2025

1athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

4 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

60 min

**Upper x Lower Split by Naris Constantino** After each time you finish the 4th workout, restart the program after a rest day, lets say you start on Monday, for short M, M will be Upper 1, then T Lower 1, then W rest then T Upper 2 then F Lower 2, S rest, then Sunday you reset each cycle of the program will be set a day back, so you will workout 5 times a week. If you feel fatigued feel free to rest another day after the second UL cycle. This **Upper x Lower split** is a structured training program designed for **consistent, long-term gains** while minimizing both **central nervous system and mental fatigue**. It is optimized for individuals with **limited time**, ensuring that progress is achievable with **proper nutrition and training habits**. The program emphasizes **heavy lifting with good form**, striking a balance between **avoiding overtraining and undertraining**. Designed for both **beginners and advanced lifters**, this split is a product of **personal experience** and **knowledge gained from PhDs in exercise science and seasoned lifters**. As an **intermediate lifter**, I am actively following and refining this program based on real-world application. By committing to **proper execution and consistency**, lifters can expect steady improvements in strength and physique. If you have any questions contact my phone number at 6073441998 or email- [email protected]

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.4%

Upper Back

10.3%

Front Delts

9.3%

Biceps

8.2%

Lats

8.2%

Hamstrings

8.2%

Middle Delts

6.2%

Quadriceps

6.2%

Abs

6.2%

Rear Delts

5.2%

Glutes

5.2%

Chest

4.1%

Forearms

2.1%

Adductors

2.1%

Abductors

2.1%

Lower Back

2.1%

Calves

2.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	2	3–7 reps	@9
2	Tricep Extension (Cable)	2	3–7 reps	@9
3	Shoulder Press (Machine)	2	3–7 reps	@9
4	Preacher Curl (Dumbbell)	2	3–7 reps	@9
5	Lat Pulldown	2	3–7 reps	@9
6	Seated Row (Cable)	2	3–7 reps	@9
7	Rear Delt Fly (Dumbbell)	2	3–7 reps	@9
8	Hammer Curl	2	3–7 reps	@9

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	3–7 reps	@9
2	Leg Press Or Hack Squat	2	3–7 reps	@9
3	Leg Curl	2	3–7 reps	@9
4	Hip Adductor (Machine)	2	3–7 reps	@9
5	Hip Abductor (Machine)	2	3–7 reps	@9
6	Abs Crunch (Weighted)	2	3–7 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	3–7 reps	@9
2	Bicep Curl (Cable)	2	3–7 reps	@9
3	Seated Row (Cable)	2	3–7 reps	@9
4	Chest Press (Machine)	2	3–7 reps	@9
5	Tricep Extension (Machine)	2	3–7 reps	@9
6	Shoulder Press (Machine)	2	3–7 reps	@9
7	Lateral Raise (Cable)	2	3–7 reps	@9
8	Rear Delt Fly (Dumbbell)	2	3–7 reps	@9
9	Hammer Curl	2	3–7 reps	@9

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	3–7 reps	@9
2	Leg Press Or Hack Squat	2	3–7 reps	@9
3	Stiff Leg Deadlift	2	3–7 reps	@9
4	Romanian Deadlift (Dumbbell)	2	3–7 reps	@9
5	Leg Curl	2	3–7 reps	@9
6	Calf Raise (Leg Press)	2	3–7 reps	@9
7	Abs Crunch (Weighted)	2	3–7 reps	@9

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, UL Naris (1) 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 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.

UL Naris (1) 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.

UL Naris (1) 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

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