logo
BoostcampPNG

3weeks upper only

by
7 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
    Jun 18, 2025 12:56

Summary

Transform your upper body in just three weeks with this focused program designed for serious lifters. Comprising five days of targeted workouts each week, you'll engage your chest, shoulders, and arms through a variety of exercises like bench presses, military presses, and tricep extensions. Expect to build strength and definition as you progressively challenge yourself with increasing intensity. Perfect for those ready to elevate their upper body game in a structured, gym-based environment.
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
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
-
-
-
-