Upper/Lower 1
1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Leg Swings | 1 | 10–15 reps |
| 2 | Leg Swings (Front/Back) | 1 | 10–15 reps |
| 3 | Walking Lunges With Reach | 1 | 8–10 reps |
| 4 | Knee Hugs To Calf Raise | 1 | 8 reps |
| 5 | Butt Kicks | 1 | 0.2 min |
| 6 | High Knees | 1 | 0.2 min |
| 7 | Arm Circle | 1 | 0.15 min |
| 8 | Torso Rotation | 1 | 10 reps |
| 9 | Chest Press (Machine) | 4 | 5 reps |
| 10 | Barbell Row | 4 | 6 reps |
| 11 | Incline DB Press | 3 | 8 reps |
| 12 | Chest Supported Row (Machine) | 3 | 8 reps |
| 13 | Tricep Rope Push Down (Cable) | 3 | 8 reps |
| 14 | Lateral Raise (Cable) | 2 | 12 reps |
| 15 | Standing Hamstring Stretch | 1 | 0.3 min |
| 16 | VO2 Max Intervals | 4 | 4 min |
| 17 | Standing Quad Stretch | 1 | 0.3 min |
| 18 | Calf Stretch | 1 | 0.3 min |
| 19 | Seated Glute Stretch | 1 | 0.3 min |
| 20 | Chest Opener | 1 | 0.3 min |
| 21 | Child'S Pose | 1 | 0.45 min |
| 22 | Hip Flexor Lunge Stretch | 1 | 0.3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Leg Swings | 1 | 10–15 reps |
| 2 | Leg Swings (Front/Back) | 1 | 10–15 reps |
| 3 | Walking Lunges With Reach | 1 | 8–10 reps |
| 4 | Knee Hugs To Calf Raise | 1 | 8 reps |
| 5 | Butt Kicks | 1 | 0.2 min |
| 6 | High Knees | 1 | 0.2 min |
| 7 | Arm Circle | 1 | 0.15 min |
| 8 | Torso Rotation | 1 | 10 reps |
| 9 | VO2 Max Intervals | 4 | 4 min |
| 10 | Back Squat | 4 | 5 reps |
| 11 | Romanian Deadlift (Dumbbell) | 4 | 6 reps |
| 12 | Walking Lunge | 3 | 8 reps |
| 13 | Leg Curl | 3 | 10 reps |
| 14 | Seated Calf Raise | 3 | 12 reps |
| 15 | Plank | 3 | 0.3–1 min |
| 16 | Seated Glute Stretch | 1 | 0.3 min |
| 17 | Standing Hamstring Stretch | 1 | 0.3 min |
| 18 | Standing Quad Stretch | 1 | 0.3 min |
| 19 | Calf Stretch | 1 | 0.3 min |
| 20 | Hip Flexor Lunge Stretch | 1 | 0.3 min |
| 21 | Chest Opener | 1 | 0.3 min |
| 22 | Child'S Pose | 1 | 0.45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Leg Swings | 1 | 10–15 reps |
| 2 | Leg Swings (Front/Back) | 1 | 10–15 reps |
| 3 | Walking Lunges With Reach | 1 | 8–10 reps |
| 4 | Knee Hugs To Calf Raise | 1 | 8 reps |
| 5 | Butt Kicks | 1 | 0.2 min |
| 6 | High Knees | 1 | 0.2 min |
| 7 | Arm Circle | 1 | 0.15 min |
| 8 | Torso Rotation | 1 | 10 reps |
| 9 | Overhead Press (Machine) | 4 | 5 reps |
| 10 | Lat Pulldown | 4 | 6 reps |
| 11 | Incline Bench Press (Smith Machine) | 3 | 6 reps |
| 12 | One-Arm Dumbbell Row | 3 | 8 reps |
| 13 | Bicep Curl (Barbell) | 3 | 8 reps |
| 14 | Rear Delt Fly | 2 | 12 reps |
| 15 | VO2 Max Intervals | 4 | 4 min |
| 16 | Standing Hamstring Stretch | 1 | 0.3 min |
| 17 | Seated Glute Stretch | 1 | 0.3 min |
| 18 | Chest Opener | 1 | 0.3 min |
| 19 | Standing Quad Stretch | 1 | 0.3 min |
| 20 | Calf Stretch | 1 | 0.3 min |
| 21 | Hip Flexor Lunge Stretch | 1 | 0.3 min |
| 22 | Child'S Pose | 1 | 0.45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Leg Swings | 1 | 10–15 reps |
| 2 | Leg Swings (Front/Back) | 1 | 10–15 reps |
| 3 | Walking Lunges With Reach | 1 | 8–10 reps |
| 4 | Knee Hugs To Calf Raise | 1 | 8 reps |
| 5 | Butt Kicks | 1 | 0.2 min |
| 6 | High Knees | 1 | 0.2 min |
| 7 | Arm Circle | 1 | 0.15 min |
| 8 | Torso Rotation | 1 | 10 reps |
| 9 | VO2 Max Intervals | 4 | 4 min |
| 10 | Deadlift (Barbell) | 4 | 5 reps |
| 11 | Goblet Squat | 3 | 6 reps |
| 12 | Hip Thrust (Machine) | 3 | 10 reps |
| 13 | Leg Extension | 3 | 10 reps |
| 14 | Seated Calf Raise | 3 | 12 reps |
| 15 | Crunches | 3 | 12 reps |
| 16 | Standing Quad Stretch | 1 | 0.3 min |
| 17 | Standing Hamstring Stretch | 1 | 0.3 min |
| 18 | Seated Glute Stretch | 1 | 0.3 min |
| 19 | Calf Stretch | 1 | 0.3 min |
| 20 | Hip Flexor Lunge Stretch | 1 | 0.3 min |
| 21 | Chest Opener | 1 | 0.3 min |
| 22 | Child'S Pose | 1 | 0.45 min |
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, Upper/Lower 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 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 120 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.
Upper/Lower 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower 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
