Upper body and core finishers

by Charlotte B.

3 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
Nov 14, 2025 04:36

Summary

Unlock your upper body and core potential with this dynamic 7-week program, designed to be completed twice a week. Each session features targeted exercises like dumbbell front raises and core burners, ensuring you build strength and definition in your shoulders and abs. With a mix of bodyweight and dumbbell movements, you’ll enhance your stability and power, making every rep count. Get ready to finish strong and redefine your fitness journey!

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%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 1

Front Raise

10 reps

Lateral Raise (Dumbbell)

10 reps

Reverse Fly Standing

10 reps

Platter Server

10 reps

Bicep Curl To Shoulder Press

10 reps

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 2

Lying Leg Raise

10 reps

Overhead March

10 reps

Bear Craw Isometric Hold

30 secs

Flutter Kicks

30 secs

Plank

30 secs

Day 1

Front Raise

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Reverse Fly Standing

3 Sets

10 Reps

Platter Server

3 Sets

10 Reps

Bicep Curl To Shoulder Press

3 Sets

10 Reps

Day 2

Lying Leg Raise

3 Sets

10 Reps

Overhead March

3 Sets

10 Reps

Bear Craw Isometric Hold

3 Sets

30 secs

Flutter Kicks

3 Sets

30 secs

Plank

3 Sets

30 secs