Upper Lower - Compound / Push Pull Legs - Isolation
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–8 reps | @9 |
| 2 | Incline Bench Press (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Pull-Up (Weighted) | 3 | 6–8 reps | @9 |
| 4 | Bent Over Row (Barbell) | 3 | 8–10 reps | @9 |
| 5 | Seated Military Press (Barbell) | 3 | 10–12 reps | @9 |
| 6 | Dip (Weighted) | 3 | 10–12 reps | @9 |
| 7 | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Hamstring Curl | 3 | 10–12 reps | @9 |
| 2 | Front Squat (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @9 |
| Superset | ||||
| 4A | Dumbbell Tibialis Foot Raise | 3 | 12–15 reps | @9 |
| Superset | ||||
| 5A | Seated Dumbbell Calf Raise | 3 | 12–15 reps | @9 |
| 6 | Split Squat (Dumbbell) | 3 | 8–10 reps | @9 |
| 7 | Barbell Walking Lunge | 3 | 20–30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zone 2 - Up Hill Walking | 1 | 45–60 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Horizontal Chest Press | 3 | 6–8 reps | @9 |
| 2 | Incline Bench Press (Smith Machine) | 3 | 6–8 reps | @9 |
| 3 | Standing Pec Fly | 2 | 10–12 reps | @9 |
| 4 | Decline Machine Press | 2 | 8–10 reps | @9 |
| 5 | Standing Close Cable Press | 2 | 10–12 reps | @9 |
| 6 | Palms Facing Up - D Handle Tricep Pushdown | 3 | 10–12 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps | @9 |
| Superset | ||||
| 8A | Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow) | 2 | 12–15 reps | @9 |
| Superset | ||||
| 9A | Single Cable Front Raise | 2 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dual Cable Lat Pull Down | 3 | 6–8 reps | @9 |
| 2 | Chest Supported Row (Machine) | 3 | 6–8 reps | @9 |
| 3 | High Cable Rope Pull Down | 2 | 10–12 reps | @9 |
| 4 | Seated Row (Cable) | 3 | 8–10 reps | @9 |
| 5 | Face Pull | 2 | 12–15 reps | @9 |
| 6 | Dual Cable Seated Bicep Curl | 3 | 8–10 reps | @9 |
| 7 | Hammer Curls - Cable And Rope | 2 | 10–12 reps | @9 |
| 8 | Cable Crunch | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 10–12 reps | @9 |
| 2 | Leg Extension | 3 | 10–12 reps | @9 |
| 3 | Glute Drive/Hip Thrust Machine | 3 | 8–10 reps | @9 |
| 4 | Hack Squat | 3 | 8–10 reps | @9 |
| 5 | Calf Press On Hack Squat | 3 | 12–15 reps | @9 |
| 6 | Seated Calf Raise | 2 | 12–15 reps | @9 |
| 7 | Leg Press (45 Degrees) | 4 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zone 2 - Up Hill Walking | 1 | 45–60 min | @6.5 |
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, Upper Lower - Compound / Push Pull Legs - Isolation 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 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 - Compound / Push Pull Legs - Isolation 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 12 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 - Compound / Push Pull Legs - Isolation 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
