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
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedApr 28, 2025 04:27
- Last EditedJun 18, 2025 12:50
Summary
Elevate your upper body strength with the Higher Up Wellness - Upper Only program! Over 18 weeks, you’ll engage in two focused workouts per week, targeting your back, chest, shoulders, and arms through a variety of effective exercises. This program includes essential movements like the Lat Pulldown, Incline Bench Press, and Cuban Press, all designed to push your limits and enhance muscle growth. Get ready to build a powerful upper body while mastering your form and technique in a supportive gym environment!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
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
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 Pulldown3 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 Press1 Set
15 Reps
@10
5
Cuban Press4 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 Up3 Sets
-
5
One Arm Lateral Raise (Cable)3 Sets
8 Reps
@8.5