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Upper body cb

by Chancey Brown
1 athletes joined

Program Description

Unleash your upper body strength with this comprehensive 18-week program designed for dedicated lifters. With workouts scheduled 18 days throughout the duration, you'll tackle a variety of exercises targeting your back, chest, and arms, including bodyweight movements like chin-ups and cable exercises for maximum muscle engagement. Each session is crafted to progressively challenge you, ensuring you build strength and definition. Get ready to transform your upper body and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 04, 2025 05:58
  • Last Edited
    Nov 04, 2025 06:13
Muscle Engagement
Front
Back
MuscleSet
Lats
30.8%
Upper Back
25.6%
Biceps
20.5%
Chest
12.8%
Triceps
6.4%
Front Delts
2.6%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
3 Sec Pause Pushup Raised Pushups
3
-
3
Cable Crossover
3
-
4
Lat Pullover
3
-
5
Tricep Extension (Cable)
3
-
6
V Bar Over Head Bicep Cirl
3
-
7
Lat Pulldown (Band)
3
-
8
Bent Over Row (Dumbbell)
3
-
9
Shrug (Dumbbell)
3
-
10
Crossbody Lat Around
3
-
11
Bicep Curl (Dumbbell)
3
-
12
Seated Row (Cable)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Chin-Up (Bodyweight)
3 Sets
-
2
3 Sec Pause Pushup Raised Pushups
3 Sets
-
3
Cable Crossover
3 Sets
-
4
Lat Pullover
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
V Bar Over Head Bicep Cirl
3 Sets
-
7
Lat Pulldown (Band)
3 Sets
-
8
Bent Over Row (Dumbbell)
3 Sets
-
9
Shrug (Dumbbell)
3 Sets
-
10
Crossbody Lat Around
3 Sets
-
11
Bicep Curl (Dumbbell)
3 Sets
-
12
Seated Row (Cable)
3 Sets
-