Chesticular Fortitude

by Jon M.

Program Description

This workout is all about unleashing your inner fire and owning every inch of who you are. It’s about feeling the burn, savoring the sweat, and letting your body move in ways that make you feel powerful and free. Each rep is a love letter to yourself, a celebration of the strength and beauty you carry. You’re not just lifting weights—you’re lifting your confidence, your pride, and your spirit. So flex those muscles, feel the rhythm, and let every move be a bold, unapologetic expression of who you are. This is your time to shine, sweat, and sizzle. Stay fierce, stay fabulous.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2025 06:08
Last Edited
Jun 18, 2025 11:12

Summary

Unleash your upper body potential with the **Chesticular Fortitude** program! Over the course of 4 weeks, you'll engage in a rigorous 6-day training split focusing on push and pull movements that target your chest, shoulders, and arms. This program incorporates supersets for maximum intensity, featuring exercises like the Incline Chest Press and Weighted Pull-Ups, ensuring you build strength and muscle effectively. Perfect for those ready to challenge themselves, this full gym workout will help you sculpt and define your upper body like never before. Get ready to push your limits!

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bulgarian Split Squat (Bodyweight)

30 reps

Abs Crunch (Weighted)

30 reps

Hip Thrust (Machine)

15 reps

Belt Squat

15 reps

Dragon Fly

1 mins

Single Leg Romanian Deadlift

12 reps

Seated Calf Raise

20 reps

Day 1

Bulgarian Split Squat (Bodyweight)

30 reps

Abs Crunch (Weighted)

30 reps

Hip Thrust (Machine)

15 reps

Belt Squat

15 reps

Dragon Fly

1 mins

Single Leg Romanian Deadlift

12 reps

Seated Calf Raise

20 reps

Day 1

Bulgarian Split Squat (Bodyweight)

30 reps

Abs Crunch (Weighted)

30 reps

Hip Thrust (Machine)

15 reps

Belt Squat

15 reps

Dragon Fly

1 mins

Single Leg Romanian Deadlift

12 reps

Seated Calf Raise

20 reps

Day 1

Bulgarian Split Squat (Bodyweight)

30 reps

Abs Crunch (Weighted)

30 reps

Hip Thrust (Machine)

15 reps

Belt Squat

15 reps

Dragon Fly

1 mins

Single Leg Romanian Deadlift

12 reps

Seated Calf Raise

20 reps

Day 2

Incline Chest Press (Machine)

12-15 reps

Kettlebell Press

8-10 reps

Chest Fly (Machine)

15-20 reps

Lateral Raise (Machine)

12-15 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Skull Crusher (Dumbbell)

12-15 reps

V-Handle Tricep Pushdown (Cable)

AMRAP

Day 2

Incline Chest Press (Machine)

12-15 reps

Kettlebell Press

8-10 reps

Chest Fly (Machine)

15-20 reps

Lateral Raise (Machine)

12-15 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Skull Crusher (Dumbbell)

12-15 reps

V-Handle Tricep Pushdown (Cable)

AMRAP

Day 2

Incline Chest Press (Machine)

12-15 reps

Kettlebell Press

8-10 reps

Chest Fly (Machine)

15-20 reps

Lateral Raise (Machine)

12-15 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Skull Crusher (Dumbbell)

12-15 reps

V-Handle Tricep Pushdown (Cable)

AMRAP

Day 2

Incline Chest Press (Machine)

12-15 reps

Kettlebell Press

8-10 reps

Chest Fly (Machine)

15-20 reps

Lateral Raise (Machine)

12-15 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Skull Crusher (Dumbbell)

12-15 reps

V-Handle Tricep Pushdown (Cable)

AMRAP

Day 3

Pull-Up (Weighted)

10-15 reps

Ab Wheel

25 reps

Bent Over Row (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Machine)

12-15 reps

Hammer Curl

12 reps

Shrug (Dumbbell)

15 reps

Day 3

Pull-Up (Weighted)

10-15 reps

Ab Wheel

25 reps

Bent Over Row (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Machine)

12-15 reps

Hammer Curl

12 reps

Shrug (Dumbbell)

15 reps

Day 3

Pull-Up (Weighted)

10-15 reps

Ab Wheel

25 reps

Bent Over Row (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Machine)

12-15 reps

Hammer Curl

12 reps

Shrug (Dumbbell)

15 reps

Day 3

Pull-Up (Weighted)

10-15 reps

Ab Wheel

25 reps

Bent Over Row (Dumbbell)

12 reps

Bicep Curl (Dumbbell)

12-15 reps

Rear Delt Fly (Machine)

12-15 reps

Hammer Curl

12 reps

Shrug (Dumbbell)

15 reps

Day 4

Walking Lunge

10-15 reps

Seated Calf Raise

20-25 reps

Hip Thrust (Machine)

15 reps

Leg Press

12-15 reps

Calf Raise (Leg Press)

20-25 reps

Leg Extension

15-20 reps

Hamstring Curl

15-20 reps

Day 4

Walking Lunge

10-15 reps

Seated Calf Raise

20-25 reps

Hip Thrust (Machine)

15 reps

Leg Press

12-15 reps

Calf Raise (Leg Press)

20-25 reps

Leg Extension

15-20 reps

Hamstring Curl

15-20 reps

Day 4

Walking Lunge

10-15 reps

Seated Calf Raise

20-25 reps

Hip Thrust (Machine)

15 reps

Leg Press

12-15 reps

Calf Raise (Leg Press)

20-25 reps

Leg Extension

15-20 reps

Hamstring Curl

15-20 reps

Day 4

Walking Lunge

10-15 reps

Seated Calf Raise

20-25 reps

Hip Thrust (Machine)

15 reps

Leg Press

12-15 reps

Calf Raise (Leg Press)

20-25 reps

Leg Extension

15-20 reps

Hamstring Curl

15-20 reps

Day 5

Incline Bench Press (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

10-12 reps

Chest Fly (Cable)

12-15 reps

Front Raise

8-10 reps

Dip (Bodyweight)

30-40 reps

Leg Raise (Dip Bar)

30-40 reps

Arnold Press

12-15 reps

Tricep Kickback

8-10 reps

Day 5

Incline Bench Press (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

10-12 reps

Chest Fly (Cable)

12-15 reps

Front Raise

8-10 reps

Dip (Bodyweight)

30-40 reps

Leg Raise (Dip Bar)

30-40 reps

Arnold Press

12-15 reps

Tricep Kickback

8-10 reps

Day 5

Incline Bench Press (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

10-12 reps

Chest Fly (Cable)

12-15 reps

Front Raise

8-10 reps

Dip (Bodyweight)

30-40 reps

Leg Raise (Dip Bar)

30-40 reps

Arnold Press

12-15 reps

Tricep Kickback

8-10 reps

Day 5

Incline Bench Press (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

10-12 reps

Chest Fly (Cable)

12-15 reps

Front Raise

8-10 reps

Dip (Bodyweight)

30-40 reps

Leg Raise (Dip Bar)

30-40 reps

Arnold Press

12-15 reps

Tricep Kickback

8-10 reps

Day 6

Pull-Up (Bodyweight)

2 reps

4 reps

6 reps

8 reps

10 reps

12 reps

Weighted Sit Up

20 reps

Chest Supported Row (Machine)

15-20 reps

Shrug (Dumbbell)

8-12 reps

Rear Delt Fly (Machine)

15-20 reps

Concentration Curl

10-15 reps

Day 6

Pull-Up (Bodyweight)

2 reps

4 reps

6 reps

8 reps

10 reps

12 reps

Weighted Sit Up

20 reps

Chest Supported Row (Machine)

15-20 reps

Shrug (Dumbbell)

8-12 reps

Rear Delt Fly (Machine)

15-20 reps

Concentration Curl

10-15 reps

Day 6

Pull-Up (Bodyweight)

2 reps

4 reps

6 reps

8 reps

10 reps

12 reps

Weighted Sit Up

20 reps

Chest Supported Row (Machine)

15-20 reps

Shrug (Dumbbell)

8-12 reps

Rear Delt Fly (Machine)

15-20 reps

Concentration Curl

10-15 reps

Day 6

Pull-Up (Bodyweight)

2 reps

4 reps

6 reps

8 reps

10 reps

12 reps

Weighted Sit Up

20 reps

Chest Supported Row (Machine)

15-20 reps

Shrug (Dumbbell)

8-12 reps

Rear Delt Fly (Machine)

15-20 reps

Concentration Curl

10-15 reps

Day 2

Incline Chest Press (Machine)

4 Sets

12-15 Reps

Kettlebell Press

4 Sets

8-10 Reps

Chest Fly (Machine)

4 Sets

15-20 Reps

Lateral Raise (Machine)

4 Sets

12-15 Reps

Incline Chest Fly (Dumbbell)

3 Sets

10-12 Reps

Skull Crusher (Dumbbell)

3 Sets

12-15 Reps

V-Handle Tricep Pushdown (Cable)

4 Sets

AMRAP

Day 3

Pull-Up (Weighted)

3 Sets

10-15 Reps

Ab Wheel

3 Sets

25 Reps

Bent Over Row (Dumbbell)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12-15 Reps

Rear Delt Fly (Machine)

4 Sets

12-15 Reps

Hammer Curl

4 Sets

12 Reps

Shrug (Dumbbell)

3 Sets

15 Reps

Day 4

Walking Lunge

4 Sets

10-15 Reps

Seated Calf Raise

4 Sets

20-25 Reps

Hip Thrust (Machine)

4 Sets

15 Reps

Leg Press

3 Sets

12-15 Reps

Calf Raise (Leg Press)

3 Sets

20-25 Reps

Leg Extension

4 Sets

15-20 Reps

Hamstring Curl

4 Sets

15-20 Reps

Day 5

Incline Bench Press (Dumbbell)

4 Sets

12-15 Reps

Lateral Raise (Dumbbell)

4 Sets

10-12 Reps

Chest Fly (Cable)

3 Sets

12-15 Reps

Front Raise

3 Sets

8-10 Reps

Dip (Bodyweight)

4 Sets

30-40 Reps

Leg Raise (Dip Bar)

4 Sets

30-40 Reps

Arnold Press

3 Sets

12-15 Reps

Tricep Kickback

3 Sets

8-10 Reps

Day 6

Pull-Up (Bodyweight)

2 Sets

1 Set

2 Reps

4 Reps

6 Reps

8 Reps

10 Reps

12 Reps

Weighted Sit Up

11 Sets

20 Reps

Chest Supported Row (Machine)

3 Sets

15-20 Reps

Shrug (Dumbbell)

3 Sets

8-12 Reps

Rear Delt Fly (Machine)

4 Sets

15-20 Reps

Concentration Curl

4 Sets

10-15 Reps

Day 1

Bulgarian Split Squat (Bodyweight)

3 Sets

30 Reps

Abs Crunch (Weighted)

3 Sets

30 Reps

Hip Thrust (Machine)

4 Sets

15 Reps

Belt Squat

4 Sets

15 Reps

Dragon Fly

4 Sets

1 mins

Single Leg Romanian Deadlift

3 Sets

12 Reps

Seated Calf Raise

3 Sets

20 Reps