New entry (Upper _Lower)
“Split, Strengthen, Sculpt: Bigger Legs, Balanced Gains.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 10 reps | @8 |
| 2 | Bench Press (Barbell) | 2 | 8+ reps | @9 |
| 1 | 12+ reps | @9 | ||
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps | @8.5 |
| 4 | Dip (Bodyweight) | 2 | 10 reps | @8 |
| 5 | High Row | 3 | 10 reps | @9.5 |
| 6 | Underhand Lat Pulldown | 2 | 12 reps | @9.5 |
| 7 | Shoulder Press (Machine) | 3 | 10+ reps | @9.5 |
| 8 | Rear Delt Fly (Cable) | 2 | 12 reps | @9.5 |
| 9 | One Arm Lateral Raise (Dumbbell) | 2 | 8 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 10 reps | @8.5 |
| 2 | Squat (Barbell) | 3 | 8 reps | @8.5 |
| 3 | Bulgarian Split Squat (Barbell) | 3 | 10 reps | @9.5 |
| 4 | Leg Press (45 Degrees) | 3 | 15 reps | @9.5 |
| 5 | Hip Adductor (Machine) | 2 | 10 reps | @8.5 |
| 6 | Standing Calf Raise | 2 | 15 reps | @10 |
| 7 | Abs Crunch (Bodyweight) | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 10 reps | @10 |
| 2 | Bent Over Row (Barbell) | 3 | 8 reps | @8.5 |
| 3 | Shrug (Trap Bar) | 2 | 10 reps | @10 |
| 4 | Lat Pulldown | 2 | 8 reps | @9.5 |
| 5 | Seated Row (Cable) | 2 | 10 reps | @9.5 |
| 6 | Bench Press (Dumbbell) | 2 | 12 reps | @9.5 |
| 7 | Incline Bench Press (Dumbbell) | 2 | 12 reps | @8.5 |
| Superset | ||||
| 8A | Bicep Curl (EZ Bar) | 2 | 10 reps | @8.5 |
| 8B | Skull Crusher | 2 | 10 reps | @8.5 |
| Superset | ||||
| 9A | Tricep Pushdown (Cable) | 2 | 10 reps | @8.5 |
| 9B | Incline Curl (Dumbbell) | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 10 reps | @8.5 |
| 2 | Stiff Leg Deadlift | 3 | 8 reps | @8.5 |
| 3 | Leg Extension | 2 | 12 reps | @9 |
| 4 | Lying Leg Curl | 3 | 10 reps | @9.5 |
| 5 | Single Leg Press | 2 | 12 reps | @9.5 |
| 6 | 21s (EZ Bar) | 2 | 21 reps | @8.5 |
| 7 | Rear Delt Fly (Cable) | 2 | 12 reps | @9.5 |
| 8 | Standing Calf Raise | 2 | 15 reps | @10 |
| 9 | Side Crunch (Cable) | 3 | 15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, New entry (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.
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 80 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.
New entry (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.
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.
New entry (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.
Get started
