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Upper Body 4x Week (Lower Body Injury)

by Theo McGrath

Program Description

To continue to strengthen and build muscle in the upper body whilst recovering from a hamstring tear.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 02:52
  • Last Edited
    Feb 25, 2026 02:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.1%
Front Delts
15.7%
Upper Back
13.8%
Biceps
13.1%
Lats
12.7%
Chest
9.7%
Middle Delts
8.2%
Rear Delts
3.4%
Forearms
3.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Extension (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Seated Zottman Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-10 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Bench Press (Close Grip)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Concentration Curl
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Seated Zottman Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Concentration Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-