Upper lower 1
Mechanical tension
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 4–6 reps | @8 |
| 1 | 3–5 reps | @10 | ||
| 2 | Leg Extension | 1 | 4–6 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 3 | Hamstring Curl | 3 | 6–8 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
| 5 | Hip Abductor (Machine) | 2 | 6–8 reps | @10 |
| 6 | Calf Raise (Leg Press) | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | @10 |
| 2 | Pull-Up (Weighted) | 3 | 4–6 reps | @10 |
| 3 | Chest Fly (Machine) | 2 | 4–6 reps | @10 |
| 4 | Reverse Pec Deck | 2 | 8–10 reps | @10 |
| 5 | Preacher Curl (Barbell) | 2 | 6–8 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 1 | 4–8 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 8–10 reps | @10 |
| 8 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 3–5 reps | @10 |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 4–6 reps | @10 |
| 1 | 3–5 reps | @10 | ||
| 1 | 4–6 reps | @10 | ||
| 3 | Chest Press (Machine) | 1 | 6–8 reps | @10 |
| 1 | 4–6 reps | @10 | ||
| 4 | Lat Pulldown | 2 | 6–8 reps | @10 |
| 1 | 4–6 reps | @10 | ||
| 5 | Single Arm Iso Row | 2 | 8–10 reps | @10 |
| 6 | One Arm Lateral Raise (Cable) | 1 | 8 reps | @10 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 8 reps | @10 |
| 8 | Bayesian Curl | 2 | 6–8 reps | @10 |
| 9 | Hammer Curl (Cable) | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 3–5 reps | @10 |
| 2 | Bulgarian Split Squat (Barbell) | 1 | 8–10 reps | @10 |
| 3 | Leg Extension | 2 | 6–8 reps | @10 |
| 4 | Calf Raise (Leg Press) | 3 | 12–15 reps | @10 |
| 5 | Abs Crunch (Weighted) | 3 | 6–8 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 6–8 reps | @10 |
| 7 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
Common questions
Yes, Upper lower 1 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 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 1 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 1 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
