Upper Lower
Rest, train and eat
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 1 | 10–12 reps | @10 |
| 1 | 15–20 reps | @10 | ||
| 2 | Leg Extension | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 3 | Leg Press | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 4 | Leg Curl | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 2 | Single Arm Iso Row | 1 | 8–12 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 3 | Pec Deck (Machine) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 10–12 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 6 | Shoulder Press (Machine) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 7 | Lateral Raise (Cable) | 1 | 4–8 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 8 | Preacher Curl (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 9 | Bicep Curl (Barbell) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 10 | JM Press (Smith Machine) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 11 | Single Arm Pushdown | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 1 | 8–12 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 2 | Leg Extension | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 3 | Leg Press | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 4 | Leg Curl | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 5 | Hip Abductor (Machine) | 1 | 4–8 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 6 | Hip Thrust (Barbell) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 2 | T-Bar Row | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 3 | Pec Deck (Machine) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 4 | Bench Press (Barbell) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 6 | Shoulder Press (Machine) | 1 | 4–8 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 7 | Rear Delt Fly (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 8 | Preacher Curl (Barbell) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 9 | Seated Dumbbell Curl | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 10 | Overhead Tricep Extension (Cable) | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 11 | Single Arm Pushdown | 1 | 8–10 reps | @10 |
| 1 | 12–15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, 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 12 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 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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.
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