Vinny's Upper Lower Split for Size
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Smith) | 3 | 8–12 reps |
| 2 | Chest Press (Machine) | 3 | 12–15 reps |
| 3 | Pull-Up (Assisted) | 3 | 8–12 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 12–15 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10–20 reps |
| 6 | Y Raise (Cable) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 10–20 reps |
| 2 | Leg Extension | 3 | 10–20 reps |
| 3 | Hack Squat | 2 | 8–12 reps |
| 4 | Leg Press | 3 | 12–15 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 10–20 reps |
| 6 | Bicep Curl (Cable) | 3 | 10–15 reps |
| 7 | Skull Crusher | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 10–12 reps |
| 2 | Dip (Weighted) | 2 | 10–12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 12–15 reps |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 10–20 reps |
| 5 | Face Pull | 3 | 15–20 reps |
| Superset | |||
| Superset | |||
| 7A | 45 Degree Lateral Raise | 3 | 10–20 reps |
| 7B | Upright Row (Dumbbell) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 10–20 reps |
| 2 | Leg Press | 3 | 10–15 reps |
| 3 | Squat (Smith Machine) | 2 | 8–12 reps |
| 4 | Bicep Curl (EZ Bar) | 3 | 10–20 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 12–15 reps |
| 2 | Chest Press (Machine) | 3 | 12–15 reps |
| 3 | Seated Row (Cable) | 3 | 12–15 reps |
| 4 | Lat Pulldown (Close Grip) | 3 | 10–12 reps |
| 5 | Lateral Raise (Cable) | 3 | 15–20 reps |
| 6 | 45 Degree Lateral Raise | 3 | 10–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Vinny's Upper Lower Split for Size is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
Vinny's Upper Lower Split for Size 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Vinny's Upper Lower Split for Size 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
