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4 Day Upper focus

by Kevin Me
2 athletes joined

Program Description

Elevate your upper body strength with the 4 Day Upper Focus program! Over the course of two weeks, this intense regimen targets your chest, back, shoulders, and arms through a series of expertly designed supersets. With eight training days packed with exercises like Pull-Ups, Bench Presses, and Arnold Presses, you'll build muscle and endurance while maximizing your time in the gym. Get ready to transform your upper body and unleash your potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 13, 2025 08:32
  • Last Edited
    Sep 13, 2025 12:36
Muscle Engagement
Front
Back
MuscleSet
Chest
16.3%
Front Delts
14.7%
Triceps
11.7%
Lats
10.5%
Upper Back
10.4%
Biceps
9.2%
Abs
7.7%
Middle Delts
6.9%
Hamstrings
4.7%
Quadriceps
2.6%
Lower Back
2.2%
Glutes
1.6%
Forearms
1.1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
10 reps
RPE 10
1B
Bench Press (Barbell)
1
10 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
12 reps
RPE 9
2B
Chest Fly (Machine)
1
12 reps
RPE 9
3A
Upright Row (Dumbbell)
1
10 reps
RPE 10
3B
Bench Press (Dumbbell)
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
10 reps
RPE 10
1B
Bench Press (Barbell)
1
10 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
12 reps
RPE 9
2B
Chest Fly (Machine)
1
12 reps
RPE 9
3A
Upright Row (Dumbbell)
1
10 reps
RPE 10
3B
Bench Press (Dumbbell)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
10 reps
RPE 10
1B
Incline Curl (Dumbbell)
1
12 reps
RPE 10
2A
Lateral Raise (Cable)
1
10 reps
RPE 10
2B
Bicep Curl (Cable)
1
12 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
1
15 reps
RPE 9.5
3B
Cable Crunch
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
10 reps
RPE 10
1B
Incline Curl (Dumbbell)
1
12 reps
RPE 10
2A
Lateral Raise (Cable)
1
10 reps
RPE 10
2B
Bicep Curl (Cable)
1
12 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
1
15 reps
RPE 9.5
3B
Cable Crunch
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
99 reps
RPE 10
1B
Hanging Leg Raise
1
99 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
2B
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
3A
Chest Fly (Cable)
1
10 reps
RPE 10
3B
Chin-Up (Bodyweight)
1
10 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
1
15 reps
RPE 8
4B
Dumbbell Bench Pullover
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
99 reps
RPE 10
1B
Hanging Leg Raise
1
99 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
2B
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
3A
Chest Fly (Cable)
1
10 reps
RPE 10
3B
Chin-Up (Bodyweight)
1
10 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
1
15 reps
RPE 8
4B
Dumbbell Bench Pullover
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
RPE 10
1B
Front Raise
1
15 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4A
Cable Crunch
1
20 reps
RPE 10
4B
Pullover (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
RPE 10
1B
Front Raise
1
15 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
10 reps
RPE 10
4A
Cable Crunch
1
20 reps
RPE 10
4B
Pullover (Cable)
1
10 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1A
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
1B
Bench Press (Barbell)
4 Sets
10 Reps
@10
2A
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
2B
Chest Fly (Machine)
3 Sets
12 Reps
@9
3A
Upright Row (Dumbbell)
3 Sets
10 Reps
@10
3B
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
Day 2
1A
Arnold Press
4 Sets
10 Reps
@10
1B
Incline Curl (Dumbbell)
4 Sets
12 Reps
@10
2A
Lateral Raise (Cable)
4 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
4 Sets
12 Reps
@9
3A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9.5
3B
Cable Crunch
3 Sets
10 Reps
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
99 Reps
@10
1B
Hanging Leg Raise
3 Sets
99 Reps
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
2B
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@10
3A
Chest Fly (Cable)
3 Sets
10 Reps
@10
3B
Chin-Up (Bodyweight)
3 Sets
10 Reps
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4B
Dumbbell Bench Pullover
3 Sets
10 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
15 Reps
@10
1B
Front Raise
4 Sets
15 Reps
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Lying Leg Curl
3 Sets
10 Reps
@10
4A
Cable Crunch
3 Sets
20 Reps
@10
4B
Pullover (Cable)
3 Sets
10 Reps
@10