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Upper body and core finishers

by Charlotte B.
1 athletes joined

Program Description

Novice friendly programme to target upper body and core.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 04, 2025 02:53
  • Last Edited
    Oct 04, 2025 03:14
Muscle Engagement
Front
Back
MuscleSet
Abs
37.1%
Neck
14.3%
Biceps
14.3%
Front Delts
11.4%
Middle Delts
7.1%
Upper Back
7.1%
Forearms
7.1%
Rear Delts
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Fly Standing
3
10 reps
-
4
Platter Server
3
10 reps
-
5
Bicep Curl To Shoulder Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Overhead March
3
10 reps
-
3
Bear Craw Isometric Hold
3
30 secs
-
4
Flutter Kicks
3
30 secs
-
5
Plank
3
30 secs
-
Week 1
1 / 7 Weeks
Day 1
1
Front Raise
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Reverse Fly Standing
3 Sets
10 Reps
-
4
Platter Server
3 Sets
10 Reps
-
5
Bicep Curl To Shoulder Press
3 Sets
10 Reps
-
Day 2
1
Lying Leg Raise
3 Sets
10 Reps
-
2
Overhead March
3 Sets
10 Reps
-
3
Bear Craw Isometric Hold
3 Sets
30 secs
-
4
Flutter Kicks
3 Sets
30 secs
-
5
Plank
3 Sets
30 secs
-