IntermediateFree

Alfie's Upper Lower

The best most efficient workout method to look like Arthur Morgan

· Jan 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

120 min

To be Arthur Morgan

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

11.8%

Upper Back

9.8%

Chest

7.8%

Triceps

7.8%

Forearms

7.8%

Hamstrings

5.9%

Abs

5.9%

Lower Back

5.9%

Rear Delts

5.9%

Calves

3.9%

Adductors

3.9%

Quadriceps

3.9%

Glutes

3.9%

Abductors

3.9%

Lats

3.9%

Biceps

3.9%

Middle Delts

3.9%

Week 1 Workouts

#	Exercise	Sets
1	Calf Raise (Machine)	2
2	Leg Curl	2
3	Abs Crunch (Machine)	2
4	Hip Adductor (Machine)	2
5	Leg Extension	2
6	Back Extension (Machine)	2
7	Hip Thrust (Machine)	2
8	Hip Abductor (Legs Pushed Outwards)	2

#	Exercise	Sets
1	Calf Raise (Machine)	2
2	Leg Curl	2
3	Abs Crunch (Machine)	2
4	Hip Adductor (Machine)	2
5	Leg Extension	2
6	Back Extension (Machine)	2
7	Hip Thrust (Machine)	2
8	Hip Abductor (Legs Pushed Outwards)	2

#	Exercise	Sets
1	Chest Fly (Machine)	2
2	Incline Bench Press (Dumbbell)	2
3	Kelso Shrug (Chest Supported)	2
4	Wide Grip Lat Pulldown	2
5	Front raise (Cable)	2
6	Lateral Raise (Cable)	2
7	Rear Delt Fly (Cable)	2
8	Single Arm Tricep Extension (Cable)	2
9	Single Arm Preacher Curl	1
10	Reverse Bicep Curl (Cable	1
11	Single Armed Wrist Curls (Cable)	1
12	Reverse Wrist Curls (Seated)	1

#	Exercise	Sets
1	Chest Fly (Machine)	2
2	Incline Bench Press (Dumbbell)	2
3	Kelso Shrug (Chest Supported)	2
4	Wide Grip Lat Pulldown	2
5	Front raise (Cable)	2
6	Lateral Raise (Cable)	2
7	Rear Delt Fly (Cable)	2
8	Single Arm Tricep Extension (Cable)	2
9	Single Arm Preacher Curl	1
10	Reverse Bicep Curl (Cable	1
11	Single Armed Wrist Curls (Cable)	1
12	Reverse Wrist Curls (Seated)	1

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Alfie's 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 18 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.

Alfie's 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Alfie's 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android