Upper Lower 2.0
Gains on Gains
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Rear Delt Fly (Machine) | 1 | 12–15 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9.5 | ||
| 3 | Bicep Curl (EZ Bar) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 4 | Skull Crusher (Barbell) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 6 | Tricep Pushdown (Cable) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 7 | Abs Crunch (Machine) | 1 | 10–20 reps | @8 |
| 1 | 10–20 reps | @9 | ||
| 1 | 10–20 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 8–10 reps | @6.5 |
| 1 | 8–10 reps | @7.5 | ||
| 2 | Leg Press | 2 | 8–10 reps | @8 |
| 3 | Smith Machine Reverse Lunges | 1 | 10–12 reps | @7 |
| 1 | 10–12 reps | @8 | ||
| 4 | Hyperextension | 1 | 10–12 reps | @7 |
| 1 | 10–12 reps | @8 | ||
| 5 | Bottom Half Standing Calf Raise | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9.5 | ||
| 6 | Hip Adductor (Machine) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Lat Pulldown | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 3 | Bench Press (Dumbbell) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 4 | Incline Bench Press (Smith Machine) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @8 | ||
| 5 | Single Arm Preacher Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 6 | JM Press | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single-Leg Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Squat (Barbell) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 3 | Romanian Deadlift (Dumbbell) | 2 | 10–12 reps | — |
| 4 | Leg Extension | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Seated Calf Raise | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 | ||
| 6 | Hip Abductor (Machine) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–2 reps | @8 |
| 3 | 4–6 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 3 | Dumbbell Upper Back Row | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 4 | Seated Row (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 8–12 reps | @9 |
| 2 | 8–12 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 3 | 8–12 reps | @9 |
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 2.0 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 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.
Upper Lower 2.0 is structured around 5 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 2.0 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
