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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 18, 2025 12:37

Summary

Transform your upper body in just 9 weeks with the "Get Shredded Quick: Upper Body Edition" program! Designed for three days a week, this targeted routine focuses on essential lifts like push-ups, bench presses, and bicep curls to build strength and definition. Each workout is structured to maximize intensity and muscle engagement, ensuring you see results fast. Perfect for those ready to elevate their training, this program is your key to achieving a sculpted upper body. Get ready to push your limits and unleash your potential!
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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
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
-