Supertrophy Upper/Lower/Off
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 2 | 5–8 reps | @9 |
| 2 | Bench Press (Barbell) | 2 | 5–8 reps | @9 |
| 3 | T-Bar Row | 2 | 5–8 reps | @9 |
| 4 | Chest Fly (Cable) | 2 | 5–8 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Kelso Shrugs | 3 | 5–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 5–8 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 5–8 reps | @9 |
| 3 | Lat Pulldown | 2 | 5–8 reps | @9 |
| 4 | Dip (Weighted) | 2 | 5–8 reps | @9 |
| 5 | Hammer Curl | 3 | 8–10 reps | @9 |
| 6 | Face Pull | 3 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 2 | 5–8 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 5–8 reps | @9 |
| 3 | Seated Hamstring Curl | 2 | 8–12 reps | @9 |
| 4 | Leg Extension | 2 | 8–12 reps | @9 |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 8–12 reps | @9 |
| 5B | Cable Crunch | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5–8 reps | @9 |
| 2 | Pull-Up (Weighted) | 3 | 5–8 reps | @9 |
| 3 | Incline Curl (Dumbbell) | 4 | 5–8 reps | @9 |
| 4 | Overhead Tricep Extension (Cable) | 4 | 5–8 reps | @9 |
| 5 | Wrist Curls | 2 | 25–30 reps | @9 |
| 6 | Wrist Extension (cable) | 2 | 25–30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Lunge (Barbell) | 2 | 5–8 reps | @9 |
| 2 | Leg Press | 2 | 5–8 reps | @9 |
| 3 | Sissy Squat | 2 | AMRAP | @9 |
| 4 | Glute-Ham Raise | 2 | 5–8 reps | @9 |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 8–12 reps | @9 |
| 5B | Decline Sit Up (Weighted) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 2 | 0 reps | — |
| 2 | Seated Hamstring Curl | 2 | 8–10 reps | @9 |
| 3 | Hack Squat | 2 | 5–8 reps | @9 |
| 4 | Hip Adductor (Machine) | 3 | 8–10 reps | @9 |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 8–12 reps | @9 |
| 5B | Knee Raise (Captain's Chair) | 3 | 8–12 reps | @9 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Supertrophy Upper/Lower/Off is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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.
Supertrophy Upper/Lower/Off is structured around 6 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Supertrophy Upper/Lower/Off 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
