5 day upper, lower, arms/abs
Upper, Lower, Upper, Lower, Arms & abs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 12 reps |
| 1 | 6 reps | ||
| 2 | Good Morning | 3 | 12 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Hamstring Curl | 3 | 10 reps |
| 6 | Hip Adductor (Machine) | 3 | 15 reps |
| 7 | Standing Calf Raise | 4 | 15 reps |
| 8 | Cable Crunch | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 1 | 3 reps | ||
| 2 | Bench Press (Close Grip) | 3 | 12 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 3 | 12 reps |
| 3B | Face Pull | 3 | 15 reps |
| Superset | |||
| 4A | Straight Arm Pulldown | 3 | 12 reps |
| 4B | Single Arm Row (Cable) | 3 | 12 reps |
| Superset | |||
| 5A | Bicep Curl (Cable) | 3 | 12 reps |
| 5B | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| Superset | |||
| 6A | Good Morning | 3 | 12 reps |
| 6B | Shrugs | 3 | 10 reps |
| 7 | Hanging Leg Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 10 reps |
| 1 | 4 reps | ||
| Superset | |||
| 2A | Cable Crossover | 3 | 12 reps |
| 2B | Rear Delt Fly (Cable) | 3 | 12 reps |
| Superset | |||
| 3A | Lat Pulldown | 3 | 12 reps |
| 3B | Seated Row (Cable) | 3 | 12 reps |
| Superset | |||
| 4A | Front Raise | 3 | 12 reps |
| 4B | Lateral Raise (Cable) | 3 | 12 reps |
| Superset | |||
| 5A | Hammer Curl (Cable) | 3 | 12 reps |
| 5B | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 6 | Side Bend (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hammer Curl | 3 | 12 reps |
| 1B | Skull Crusher (Barbell) | 3 | 12 reps |
| Superset | |||
| 2A | Pull-Up (Weighted) | 3 | 10 reps |
| 2B | Dip (Weighted) | 3 | 10 reps |
| Superset | |||
| 3A | Wood Chop | 3 | 15 reps |
| 3B | Ab Wheel | 3 | 10 reps |
| Superset | |||
| 4A | Bicep Curl (Cable) | 3 | 12 reps |
| 4B | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| Superset | |||
| 5A | Wrist Curls | 3 | 15 reps |
| 5B | Reverse Wrist Curl (Barbell) | 3 | 15 reps |
| Superset | |||
| 6A | Cable Crunch | 3 | 20 reps |
| 6B | Side Bend (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Single Leg Press | 3 | 12 reps |
| 1B | Walking Lunge (Dumbbell) | 3 | 25 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 24 reps |
| 3B | Hamstring Curl | 3 | 15 reps |
| 4 | Good Morning | 3 | 10 reps |
| 5 | Seated Calf Raise | 4 | 15 reps |
| 6 | Cable Crunch | 3 | 20 reps |
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, 5 day upper, lower, arms/abs 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 90 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.
5 day upper, lower, arms/abs 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 day upper, lower, arms/abs 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
