Adam’s modified upper/lower
Modified upper/lower, 4x a week. , very well rounded program, previous lower back injury’s, so leg training reflects that.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8–12 reps | @8.5 |
| 2 | AD Press (Smith Machine) | 2 | 6–8 reps | @8.5 |
| 3 | Dumbbell Row | 3 | 8–12 reps | @8.5 |
| 4 | Pec Deck (Machine) | 2 | 8–12 reps | @9 |
| 5 | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @9 |
| 6 | Skull Crusher (Barbell) | 2 | 8–12 reps | @9 |
| 7 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Split Squat (Smith Machine) | 3 | 8–10 reps |
| 2 | Leg Extension | 2 | 8–12 reps |
| 3 | Standing Calf Raise | 3 | 10–15 reps |
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 6–10 reps |
| 5 | Leg Curl | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Fly Press (Dumbbell) | 3 | 8–10 reps |
| 2 | Dip (Bodyweight) | 2 | 6–10 reps |
| 3 | Lat Pulldown | 3 | 8–10 reps |
| 4 | Lateral Raise (Cable) | 3 | 10–12 reps |
| 5 | Bicep Curl (Cable) | 3 | 8–10 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Leg Curl | 3 | 8–10 reps |
| 3 | Leg Press | 3 | 8–10 reps |
| 4 | Standing Calf Raise | 2 | 10–15 reps |
| 5 | Chest Supported Row (Machine) | 2 | 8–10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Adam’s modified 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 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.
Adam’s modified 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Adam’s modified 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
