Dev lifts - upper/lower Fb
Transform your strength in just 8 weeks with targeted upper/lower workouts designed to unleash your full potential and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 2 | 4–9 reps | @9 |
| 2 | Seated Tricep Pushdown | 2 | 4–9 reps | @9 |
| 3 | Incline Bench Press (Smith Machine) | 1 | 4–9 reps | @9 |
| 4 | Chest Press (Machine) | 1 | 4–9 reps | @9 |
| 5 | Lateral Raise (Cable) | 2 | 4–9 reps | @9 |
| 6 | TNF Row (upper Back) | 2 | 4–9 reps | @9 |
| 7 | Lat Pulldown | 1 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 4–9 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 1 | 4–9 reps | @9 |
| 3 | Leg Extension | 1 | 4–9 reps | @9 |
| 4 | Hamstring Curl | 2 | 4–9 reps | @9 |
| 5 | Hip Adductor (Machine) | 2 | 4–9 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 60–90 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 1 | 4–9 reps | @9 |
| 2 | JM Press (Smith Machine) | 1 | 4–9 reps | @9 |
| 3 | Chest Press (Machine) | 1 | 4–9 reps | @9 |
| 4 | TNF Row (upper Back) | 1 | 4–9 reps | @9 |
| 5 | Shoulder Press (Machine) | 1 | 4–9 reps | @9 |
| 6 | Single Arm Row (Cable) | 1 | 4–9 reps | @9 |
| 7 | Leg Extension | 1 | 4–9 reps | @9 |
| 8 | Hamstring Curl | 1 | 4–9 reps | @9 |
| 9 | Hip Adductor (Machine) | 1 | 4–9 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 90 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 4–9 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 1 | 4–9 reps | @9 |
| 3 | Hamstring Curl | 1 | 4–9 reps | @9 |
| 4 | Preacher Curl (Dumbbell) | 1 | 4–9 reps | @9 |
| 5 | Seated Tricep Pushdown | 1 | 4–9 reps | @9 |
| 6 | TNF Row (upper Back) | 1 | 4–9 reps | @9 |
| 7 | Bench Press (Barbell) | 1 | 4–9 reps | @9 |
| 8 | Kennan Flap | 1 | 4–9 reps | @9 |
| 9 | Lateral Raise (Cable) | 1 | 4–9 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 90 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, Dev lifts - upper/lower Fb 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.
Dev lifts - upper/lower Fb is structured around 7 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.
Dev lifts - upper/lower Fb 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
