Focus: Chest, Delts, Arms
Sculpt your upper body and unleash your strength in just 8 weeks—transform your chest, delts, and arms into a powerhouse of confidence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 9 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @10 | ||
| 2 | Bench Press (Barbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9.5 | ||
| 3 | Seated Overhead Press (Dumbbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9.5 | ||
| 4 | Chest Fly (Cable) | 1 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 13 reps | @8.5 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9.5 | ||
| 2 | Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 18 reps | @9 |
| 1 | 20 reps | @10 | ||
| 4 | Chest Supported Row (Machine) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 5A | Pec Deck (Machine) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9.5 | ||
| 5B | Reverse Pec Deck | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9.5 | ||
| 6 | Lat Pulldown | 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Skull Crusher EZ Bar | 1 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 2 | Overhead Press (Barbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 3 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 4 | Incline Curl (Dumbbell) | 1 | 8 reps | @10 |
| 5 | Incline Hammer Curl (Dumbbell) | 1 | 8 reps | @10 |
| 6 | Face Pull | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9.5 | ||
| 7 | Decline Crunch (Weighted) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 10 reps | @7.5 |
| 1 | 8 reps | @8.5 | ||
| 1 | 6 reps | @10 | ||
| Superset | ||||
| 2A | Hip Abductor (Machine) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 2B | Calf Raise (Leg Press) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9.5 | ||
| 3 | Hamstring Curl | 1 | 8 reps | @8.5 |
| 1 | 6 reps | @9.5 | ||
| 4 | Hip Thrust (Machine) | 2 | 0 reps | — |
| 5 | Back Extension | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9.5 | ||
| 6 | Romanian Deadlift (Barbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 7 | Leg Press (45 Degrees) | 1 | 0 reps | @8 |
| 1 | 0 reps | @10 | ||
| 8 | Lying Leg Raise | 1 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Focus: Chest, Delts, Arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Focus: Chest, Delts, Arms is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Focus: Chest, Delts, Arms is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
