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Get shredded quick upper body edition

by Reee C.

Program Description

To aid in helping you get shredded quick. You may want to add other exercises. I run 11 miles so I don’t do legs. This is full upper body

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 06, 2025 11:25
  • Last Edited
    Jun 06, 2025 11:40
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Reverse Wrist Curl (Barbell)
2
2
12 reps
10 reps
-
-
3
Bench Press (Close Grip)
1
2
2
20 reps
15 reps
10 reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3
10 reps
-
5
Push Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
40 reps
-
2
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Push Up
3
40 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Push Up
3 Sets
40 Reps
-
2
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
-
-
4
Push Up
3 Sets
40 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 2
1
Push Up
3 Sets
40 Reps
-
2
Reverse Wrist Curl (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Bench Press (Close Grip)
1 Set
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
-
-
-
4
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-
5
Push Up
4 Sets
20 Reps
-
Day 3
1
Push Up
3 Sets
40 Reps
-
2
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
-
-
4
Push Up
3 Sets
40 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-