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BoostcampPNG

3weeks upper only

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3 athletes joined

Program Description

Train

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2024 12:10
  • Last Edited
    Jul 06, 2024 05:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
10 reps
8 reps
4 reps
4 reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1
1
1
1
10-1 reps
8-10 reps
6-8 reps
6-8 reps
25%
35%
40%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
10 reps
8 reps
4 reps
4 reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1
1
1
1
10-1 reps
8-10 reps
6-8 reps
6-8 reps
25%
35%
40%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
10 reps
8 reps
4 reps
4 reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1
1
1
1
10-1 reps
8-10 reps
6-8 reps
6-8 reps
25%
35%
40%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
3
T-Bar Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
5
Seated Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
3
T-Bar Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
5
Seated Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
3
T-Bar Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
4
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
5
Seated Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
2
10-12 reps
6-8 reps
6-8 reps
4-6 reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
3
Chest Press (Machine)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
6-8 reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
6-8 reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1
1
1
1
6-8 reps
4-6 reps
6-8 reps
4-6 reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
25%
30%
40%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
2
10-12 reps
6-8 reps
6-8 reps
4-6 reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
3
Chest Press (Machine)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
6-8 reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
6-8 reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1
1
1
1
6-8 reps
4-6 reps
6-8 reps
4-6 reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
25%
30%
40%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
2
10-12 reps
6-8 reps
6-8 reps
4-6 reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
3
Chest Press (Machine)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
6-8 reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
6-8 reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1
1
1
1
6-8 reps
4-6 reps
6-8 reps
4-6 reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
25%
30%
40%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
3
Seated Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
3
Seated Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
3
Seated Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
Week 1
1 / 3 Weeks
Day 3
1
Shadow Boxing
1 Set
15 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
4 Reps
4 Reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-1 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
35%
40%
50%
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
6-8 Reps
6-8 Reps
4-6 Reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
30%
40%
50%
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
Day 5
1
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps