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EDDY

by Reese F.
2 athletes joined

Program Description

To make Eddy look like an anime character

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 04:49
  • Last Edited
    Aug 19, 2025 05:59

Summary

Unleash your potential with EDDY, an 8-week program designed to sculpt and strengthen your upper body. Committing just 5 days a week, you'll tackle focused workouts targeting shoulders, arms, and chest, utilizing bodyweight and dumbbell exercises for optimal muscle engagement. Each session is crafted to enhance strength and endurance, featuring guided video demonstrations to ensure proper form. Elevate your training experience and achieve impressive results in just two months!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.4%
Triceps
13.8%
Front Delts
12.5%
Quadriceps
10.4%
Upper Back
9.4%
Hamstrings
6.9%
Biceps
6.6%
Glutes
6.4%
Rear Delts
5.5%
Lats
2.8%
Middle Delts
2.8%
Adductors
2.1%
Abs
1.4%
Forearms
1.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
Squat (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5 reps
-
2
Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Face Pull
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
5 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Dip (Bodyweight)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
5 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
-
5
Chest Fly (Cable)
4 Sets
10 Reps
-
Day 4
1
Lunge (Bodyweight)
3 Sets
8 Reps
-
2
Squat (Bodyweight)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Leg Curl
4 Sets
10 Reps
-
6
Squat (Barbell)
4 Sets
10 Reps
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Face Pull
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-