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WT power building upper body only

by Big will
17 athletes joined

Program Description

8 week 4 day split to build size and strength using consistent progressive overload in the upper body

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2024 04:06
  • Last Edited
    Jun 18, 2025 08:47

Summary

Unleash your upper body potential with the 8-week WT Power Building program, designed for serious lifters looking to enhance strength and muscle definition. This 4-day-a-week regimen focuses exclusively on upper body workouts, incorporating essential exercises like the barbell bench press, incline dumbbell press, and shoulder press to target your chest, shoulders, and triceps. Each session is crafted to maximize intensity and volume, ensuring you build power and size effectively. Get ready to push your limits and achieve the upper body of your dreams!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
67%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
69%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
71%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
73%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
70%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
72%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
74%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
76%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
78%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
80%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
85%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
90%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
80%
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
82%
67%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
84%
69%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
7 reps
86%
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
7 reps
88%
73%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
7 reps
90%
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
95%
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
100%
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
77%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
79%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
81%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
83%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
8 Reps
80%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Paused)
4 Sets
4 Reps
70%
2
Lat Pulldown
4 Sets
6-8 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
4
Upright Row (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8