Upper Lower Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 5–7 reps | @8 |
| 2 | Leg Extension | 2 | 8–10 reps | @10 |
| 3 | Leg Curl | 3 | 8–10 reps | @10 |
| 4 | Single Leg Press Calf Raise | 3 | 8–10 reps | @10 |
| 5 | Abs Crunch (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5–8 reps | @9 |
| 2 | Seated Row (Cable) | 3 | 8–10 reps | @10 |
| 3 | Lateral Raise (Cable) | 3 | 8–10 reps | @10 |
| 4 | Chest Supported Row (Machine) | 3 | 8–10 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | @10 |
| 6 | Bayesian Curl | 3 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–6 reps | @9 |
| 1 | 9–11 reps | @9 | ||
| 2 | Seated Wide-Grip Row (Cable) | 3 | 8–10 reps | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 4 | Underhand Lat Pulldown | 3 | 8–10 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 8–10 reps | @10 |
| 6 | Machine Preacher Curl | 3 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–7 reps | @8 |
| 2 | Leg Press | 2 | 5–7 reps | @9 |
| 3 | Leg Extension | 2 | 8–10 reps | @10 |
| 4 | Single Leg Press Calf Raise | 3 | 8–10 reps | @10 |
| 5 | Abs Crunch (Weighted) | 3 | AMRAP | @10 |
Common questions
Yes, Upper Lower Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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 Hypertrophy 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper Lower Hypertrophy 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
