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Aesthetic hybrid. Upper focus

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Program Description

**Aesthetic Hybrid: Upper Focus** is a dynamic 4-week program designed to sculpt and strengthen your upper body. With 16 training sessions, you’ll engage in a mix of compound and isolation exercises targeting the chest, back, shoulders, and arms. Each workout is meticulously crafted to enhance your muscle definition and build functional strength, utilizing both machines and free weights. Get ready to elevate your physique and unleash your potential! 4weeks 1 deloas. Grow 12 gain. Maintain 4. Cut 8

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 31, 2025 04:54
  • Last Edited
    Jan 01, 2026 05:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.7%
Biceps
13.3%
Front Delts
12.3%
Lats
10.8%
Chest
10.8%
Middle Delts
10.8%
Upper Back
8.4%
Forearms
7.2%
Rear Delts
6.4%
Other
1.2%
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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
Pull-Up (Weighted)
1
1
1
12 reps
109 reps
10 reps
-
-
-
2
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
12 reps
108 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
12 reps
10 reps
-
-
2
Lat Pulldown
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
2
12 reps
108 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
2
20 reps
15 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
2
1
15 reps
14 reps
12 reps
10 reps
-
-
-
-
3
Incline Chest Press (Machine)
1
1
2
1
12 reps
108 reps
10 reps
8 reps
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
2
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
2
1
15 reps
14 reps
12 reps
10 reps
-
-
-
-
3
Incline Chest Press (Machine)
1
1
2
1
12 reps
108 reps
10 reps
8 reps
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
2
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
2
20 reps
15 reps
-
-
2
Single Arm Overhead Tricep Extension
1
1
1
20 reps
15 reps
13 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
6
Wrist Curls
1
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
2
20 reps
15 reps
-
-
2
Single Arm Overhead Tricep Extension
1
1
1
20 reps
15 reps
13 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
6
Wrist Curls
1
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
2
1
20 reps
15 reps
12 reps
-
-
-
2
Single Arm Overhead Tricep Extension
1
1
1
1
20 reps
15 reps
13 reps
101 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Bicep Curl (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
6
Wrist Curls
1
60 reps
-
7
Reverse Wrist Curl (Barbell)
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
2
1
20 reps
15 reps
12 reps
-
-
-
2
Single Arm Overhead Tricep Extension
1
1
1
1
20 reps
15 reps
13 reps
101 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Bicep Curl (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
6
Wrist Curls
1
60 reps
-
7
Reverse Wrist Curl (Barbell)
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Supine Press Machine
1
1
1
15 reps
13 reps
10 reps
-
-
-
3
Underhand Lat Pulldown
1
1
1
20 reps
15 reps
12 reps
-
-
-
4
Straight Arm Pulldown
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Supine Press Machine
1
1
1
15 reps
13 reps
10 reps
-
-
-
3
Underhand Lat Pulldown
1
1
1
20 reps
15 reps
12 reps
-
-
-
4
Straight Arm Pulldown
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Supine Press Machine
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
3
Underhand Lat Pulldown
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Straight Arm Pulldown
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Supine Press Machine
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
3
Underhand Lat Pulldown
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Straight Arm Pulldown
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
20 reps
-
2
Bicep Curl (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
3
Lateral Raise (Machine)
1
1
1
15 reps
13 reps
10 reps
-
-
-
4
Seated db laterals
1
1
1
20 reps
18 reps
15 reps
-
-
-
5
Inverted skull crushers
3
25 reps
-
6
Forearm pushups
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
20 reps
-
2
Bicep Curl (Cable)
1
1
2
20 reps
15 reps
12 reps
-
-
-
3
Lateral Raise (Machine)
1
1
2
15 reps
13 reps
10 reps
-
-
-
4
Seated db laterals
1
1
2
20 reps
18 reps
15 reps
-
-
-
5
Inverted skull crushers
4
25 reps
-
6
Forearm pushups
1
1
60 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
1
20 reps
15 reps
-
-
2
Bicep Curl (Cable)
1
1
2
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
2
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
4
Seated db laterals
1
1
2
1
20 reps
18 reps
15 reps
12 reps
-
-
-
-
5
Inverted skull crushers
5
25 reps
-
6
Forearm pushups
1
1
65 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
1
20 reps
15 reps
-
-
2
Bicep Curl (Cable)
1
1
2
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
2
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
4
Seated db laterals
1
1
2
1
20 reps
18 reps
15 reps
12 reps
-
-
-
-
5
Inverted skull crushers
5
25 reps
-
6
Forearm pushups
1
1
65 reps
-
-
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
109 Reps
10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
108 Reps
10 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
Day 2
1
Skull Crusher (Barbell)
1 Set
2 Sets
20 Reps
15 Reps
-
-
2
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
20 Reps
15 Reps
13 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
6
Wrist Curls
1 Set
50 Reps
-
7
Reverse Wrist Curl (Barbell)
1 Set
50 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Supine Press Machine
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
-
-
-
3
Underhand Lat Pulldown
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
4
Straight Arm Pulldown
3 Sets
15 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
-
-
-
4
Seated db laterals
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
-
-
-
5
Inverted skull crushers
3 Sets
25 Reps
-
6
Forearm pushups
1 Set
50 Reps
-