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Upper only no legs

by ahmed H.

Program Description

guaranteed gains just spam eggs for protein and eat relatively clean. this is just for upper days we DO NOT care about legs. we got weighted pull ups and weighted dips too

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2026 02:21
  • Last Edited
    Feb 27, 2026 02:21
Muscle Engagement
Front
Back
MuscleSet
Chest
15.8%
Front Delts
15.8%
Triceps
15.8%
Biceps
13.2%
Lats
10.5%
Upper Back
10.5%
Middle Delts
5.3%
Forearms
5.3%
Rear Delts
2.6%
Abs
2.6%
Other
2.6%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Single Arm Iso Row
2
6-8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Tricep Pushdown (Cable)
2
6-8 reps
-
7
Lateral Raise (Machine)
2
6-8 reps
-
8
Bicep Curl (Cable)
2
6-8 reps
-
9A
Sulek Curl
1
10-12 reps
-
9B
Reverse Curl (Barbell)
1
6-8 reps
-
10
Abs Crunch (Weighted)
1
AMRAP
-
11
Walk
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Single Arm Iso Row
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
9A
Sulek Curl
1 Set
10-12 Reps
-
9B
Reverse Curl (Barbell)
1 Set
6-8 Reps
-
10
Abs Crunch (Weighted)
1 Set
AMRAP
-
11
Walk
1 Set
20 mins
-
Day 2
1
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Single Arm Iso Row
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
9A
Sulek Curl
1 Set
10-12 Reps
-
9B
Reverse Curl (Barbell)
1 Set
6-8 Reps
-
10
Abs Crunch (Weighted)
1 Set
AMRAP
-
11
Walk
1 Set
20 mins
-
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Single Arm Iso Row
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
9A
Sulek Curl
1 Set
10-12 Reps
-
9B
Reverse Curl (Barbell)
1 Set
6-8 Reps
-
10
Abs Crunch (Weighted)
1 Set
AMRAP
-
11
Walk
1 Set
20 mins
-