Mike sommer UPPER LOWER AB
Bulkup program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pec Deck (Machine) | 1 | 15–20 reps | @10 |
| 2 | 10–12 reps | @10 | ||
| 1B | Rear Delt Fly (Machine) | 1 | 15–20 reps | @10 |
| 3 | 10–15 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 1 | 12–16 reps | @8 |
| 3 | 10–14 reps | @9.5 | ||
| 3 | Seated Row (Cable) | 1 | 12–15 reps | @9 |
| 2 | 10–12 reps | @10 | ||
| 4 | Lat Pulldown | 3 | 10–14 reps | @10 |
| 5 | Bench Press (Barbell) | 3 | 8–12 reps | 75% |
| 6 | Incline Chest Press (Machine) | 3 | 8–12 reps | 75% |
| 7 | Shoulder Press (Plate Loaded) | 3 | 8–12 reps | @10 |
| 8 | One Arm Lateral Raise (Cable) | 3 | 10–12 reps | @10 |
| 9 | External Rotation | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 1 | 15–20 reps | @8 |
| 2 | 10–15 reps | @9 | ||
| 2 | Hip Abductor (Machine) | 1 | 15–20 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 3 | Leg Curl | 1 | 12–18 reps | @9 |
| 2 | 10–15 reps | @9 | ||
| Superset | ||||
| 4A | Leg Press | 1 | 10–15 reps | @9 |
| 2 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 4B | Calf Raise (Leg Press) | 3 | 15–20 reps | @9.5 |
| Superset | ||||
| 5A | Leg Extension | 4 | 14 reps | @9 |
| 5B | Bulgarian Split Squat (Dumbbell) | 1 | 10–15 reps | @9 |
| 2 | 10–15 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 3 | 12–16 reps | @9.5 |
| Superset | ||||
| 7A | Bicep Curl (Machine) | 2 | 12 reps | @10 |
| 7B | Seated Dip (Machine) | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | External Rotation | 1 | 15–20 reps | @9.5 |
| 2 | 10–15 reps | @9.5 | ||
| 1B | Chest Fly (Cable) | 1 | 15–20 reps | @9.5 |
| 2 | 12–15 reps | @9.5 | ||
| 2 | Shoulder Press (Machine) | 3 | 10–15 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @9 |
| 3 | 10–12 reps | @10 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 12–15 reps | 70% |
| 2 | 9–12 reps | 75% | ||
| 5 | Chest Press (Machine) | 1 | 10–12 reps | 75% |
| 2 | 8–10 reps | 80% | ||
| 6 | T-Bar Row | 3 | 8–14 reps | @10 |
| 7 | Seated Row (Cable) | 1 | 12–15 reps | @9 |
| 2 | 10–12 reps | @10 | ||
| 8 | High Row | 3 | 10–15 reps | @10 |
| 9 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Abductor (Machine) | 1 | 15–20 reps | @8.5 |
| 2 | 12–15 reps | @9.5 | ||
| 2 | Hip Adductor (Machine) | 2 | 12–15 reps | @9.5 |
| 3 | Lying Leg Curl | 3 | 12–15 reps | @10 |
| 4 | Squat (Barbell) | 1 | 10–15 reps | 65% |
| 4 | 8–10 reps | 75% | ||
| Superset | ||||
| 5A | Leg Extension | 1 | 15–20 reps | @8 |
| 3 | 10–15 reps | @10 | ||
| 5B | Bulgarian Split Squat (Dumbbell) | 1 | 12–15 reps | @9 |
| 2 | 10–12 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 3 | 15–20 reps | @9.5 |
| Superset | ||||
| 7A | Preacher Curl (EZ Bar) | 3 | 10–15 reps | @10 |
| 7B | Overhead Tricep Extension (Cable) | 3 | 12–18 reps | @9.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Mike sommer UPPER LOWER AB 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 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.
Mike sommer UPPER LOWER AB 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mike sommer UPPER LOWER AB 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.
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