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Higher Up Wellness - Upper Only

by Ben

Program Description

For those runners of us who have days dedicated to specific leg training, upper body is all thats needed. Tailored for my own personal needs.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 28, 2025 04:27
  • Last Edited
    Apr 28, 2025 04:44
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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
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
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
4
Cuban Press
1
15 reps
RPE 10
5
Cuban Press
4
6 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Chest Press (Machine)
3
8 reps
RPE 8.5
4
Deficit Push Up
3
-
5
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
4
Cuban Press
1 Set
15 Reps
@10
5
Cuban Press
4 Sets
6 Reps
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@8.5
3
Chest Press (Machine)
3 Sets
8 Reps
@8.5
4
Deficit Push Up
3 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
@8.5