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BoostcampPNG

Exp week: Upper body: Hypertophy & muscle toning

by Manuel Barata

Program Description

The purpose is to help my friend.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2026 03:14
  • Last Edited
    Feb 24, 2026 03:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
27%
Front Delts
27%
Chest
18.9%
Lats
10.8%
Upper Back
10.8%
Biceps
5.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Push Up (Knees)
2
RPE 10
3
Australian Pull-Ups
2
RPE 8
4
Diamond Push Up
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
RPE 10
2
Chin-Up (Bodyweight)
2
RPE 10
3
Push Up (Knees)
3
RPE 8
4
Australian Pull-Ups
2
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
@10
@10
2
Push Up (Knees)
1 Set
1 Set
@10
@10
3
Australian Pull-Ups
1 Set
1 Set
@8
@8
4
Diamond Push Up
1 Set
1 Set
@8
@8
Day 2
1
Dips Between Chairs
1 Set
1 Set
1 Set
@10
@10
@10
2
Chin-Up (Bodyweight)
1 Set
1 Set
@10
@10
3
Push Up (Knees)
1 Set
1 Set
1 Set
@8
@8
@8
4
Australian Pull-Ups
1 Set
1 Set
@8
@8