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Upper, Lower, Shoulders & Arms

by Nelson

Program Description

Hypertrophy.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2026 03:37
  • Last Edited
    Feb 23, 2026 04:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Front Delts
9.5%
Abs
9.3%
Lats
9.1%
Triceps
8.2%
Biceps
8.2%
Chest
7.3%
Glutes
7.3%
Hamstrings
6.6%
Quadriceps
5.9%
Middle Delts
5%
Rear Delts
2.7%
Forearms
2.7%
Adductors
2.7%
Lower Back
2.3%
Calves
1.8%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Ham Raise Situp
3
10-15 reps
-
1B
Zercher Back Extension
2
10-15 reps
RPE 7
2
Cable Crunch
3
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
3
5 reps
8 reps
RPE 6
RPE 6
4
Wide Grip Lat Pulldown
1
5 mins
-
5
Pendlay Row
2
10 reps
RPE 7
6A
Pec Deck (Machine)
3
15-20 reps
RPE 7
6B
Reverse Pec Deck
3
15-20 reps
RPE 8
7
Pendlay Row
1
AMRAP
RPE 8
8A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
8B
Dip (Bodyweight)
3
10-12 reps
RPE 7
8C
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Copenhagen Plank
2
1 mins
-
3
Walking Lunge
2
1.5 mins
-
4
Chin-Up (Weighted)
4
6-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 6-7
RPE 6-7
6
Hip Thrust (Machine)
3
10-12 reps
RPE 7
7
Hack Squat
3
8-10 reps
RPE 7
8
Leg Extension
2
10-12 reps
RPE 6-7
9
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Hanging Knee Raise
3
10-15 reps
-
3
Zercher Jefferson Curl
3
10-12 reps
-
4
Scapular Pull-Up
2
10-12 reps
-
5
Pull-Up (Assisted)
4
10-15 reps
RPE 7
6A
Bench Press (Barbell)
1
10-12 reps
RPE 6-7
6B
Push Up
1
AMRAP
RPE 10
7
Seated Row (Cable)
3
10 reps
RPE 6-7
8
Chest Fly (Cable)
1
AMRAP
-
9
Seated Dip (Machine)
3
12-15 reps
RPE 6-7
10
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10-15 reps
RPE 6-7
2
Front Foot Elevated Bulgarian Split Squat
3
8-10 reps
RPE 6-7
3
Smith Machine Hip Thrusts
3
12 reps
RPE 7
4
Single Leg Extension
1
AMRAP
-
5A
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5B
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
AMRAP
RPE 8
1B
Chest Supported Rear Delt Fly
3
12-15 reps
RPE 6-7
2
Overhead Press (Barbell)
1
3
6-8 reps
10-12 reps
RPE 6-7
RPE 6-7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
AMRAP
-
Week 1
1 / 1 Weeks
Day 1
1A
Glute Ham Raise Situp
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
1B
Zercher Back Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
2
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
4
Wide Grip Lat Pulldown
1 Set
5 mins
-
5
Pendlay Row
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6A
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
6B
Reverse Pec Deck
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
7
Pendlay Row
1 Set
AMRAP
@8
8A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
8B
Dip (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
8C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 2
1
Cossack Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Copenhagen Plank
1 Set
1 Set
1 mins
1 mins
-
-
3
Walking Lunge
1 Set
1 Set
1.5 mins
1.5 mins
-
-
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
8 Reps
@6-7
@6-7
@6-7
@6-7
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
7
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
8
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
9
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6-7
@6-7
@6-7
@6-7
Day 3
1
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Hanging Knee Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Zercher Jefferson Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Scapular Pull-Up
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
@7
6A
Bench Press (Barbell)
1 Set
10-12 Reps
@6-7
6B
Push Up
1 Set
AMRAP
@10
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6-7
@6-7
@6-7
8
Chest Fly (Cable)
1 Set
AMRAP
-
9
Seated Dip (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6-7
@6-7
@6-7
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@6-7
Day 4
1
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@6-7
@6-7
2
Front Foot Elevated Bulgarian Split Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@6-7
@6-7
3
Smith Machine Hip Thrusts
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Single Leg Extension
1 Set
AMRAP
-
5A
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6-7
@6-7
@6-7
5B
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6-7
@6-7
@6-7
Day 5
1A
Inverted Row
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
1B
Chest Supported Rear Delt Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6-7
@6-7
@6-7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6-7
@6-7
@6-7
@6-7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
5A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-