High intensity upper-lower program
This program is designed for the intermediate level and helps to achieve balance between the upper and lower body, although it focuses on increasing the width
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8–10 reps | @10 |
| 2 | Wide Grip Lat Pulldown | 2 | 8–10 reps | @10 |
| 3 | Bench Press (Dumbbell) | 2 | 8–10 reps | @10 |
| 4 | Single Arm Iso Row | 3 | 8–10 reps | @10 |
| 5 | Seated Dumbbell Lateral Raises | 3 | 7–10 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8–10 reps | @10 |
| 7 | Incline Curl (Dumbbell) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 8–10 reps | @10 |
| 2 | Leg Extension | 3 | 7–10 reps | @10 |
| 3 | Stiff Leg Deadlift | 2 | 8–10 reps | @7–8 |
| 4 | Hip Adductor (Machine) | 2 | 8–12 reps | @10 |
| 5 | Standing Calf Raise | 3 | 7–10 reps | @10 |
| 6 | Abs Crunch (Weighted) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 7–10 reps | @10 |
| 2 | Leg Extension | 3 | 8–10 reps | @10 |
| 3 | Squat (Smith Machine) | 2 | 8–10 reps | @7–8 |
| 4 | Seated Hamstring Curl | 3 | 8–10 reps | @10 |
| 5 | Standing Calf Raise | 3 | 7–10 reps | @10 |
| 6 | Abs Crunch (Weighted) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | @10 |
| 2 | Chest Supported Row (Machine) | 3 | 8–10 reps | @10 |
| 3 | Bench Press (Smith Machine) | 2 | 8–10 reps | @10 |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @10 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 2 | 8–10 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | @10 |
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, High intensity upper-lower program 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 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.
High intensity upper-lower program 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.
High intensity upper-lower program 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
