Program Description
This programme is more suited to someone trying to obtain a more upper body focused physique, on your off days you should do at least two days of cardio or supplement with some sort of sport such as swimming, football, tennis etc.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedAug 21, 2025 10:54
- Last EditedAug 31, 2025 07:10
Summary
**UPPPER HOLD THE LOWER** is a dynamic 12-week program designed to sculpt and strengthen your upper body while enhancing overall muscle balance. With three focused training days each week, you'll engage in targeted exercises like the Bench Press and Chin-Ups, ensuring you build power and definition in your chest, back, and arms. This program combines compound lifts with supersets to maximize your time and results, making it perfect for lifters looking to elevate their game. Get ready to push your limits and achieve a stronger, more defined upper body!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Upper Back
14.7%
Front Delts
13.9%
Chest
13.5%
Middle Delts
10.9%
Abs
10.5%
Lats
7.9%
Forearms
7.7%
Biceps
5.4%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Standing Pullover (Cable)
3
6-10 reps
-
3A
Shrug (Dumbbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
6-10 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
Hanging Leg Raise
4
30+ reps
-
5
Kroc Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Wrist Curls
4
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Decline Crunch
3
30+ reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
-
2
Standing Pullover (Cable)3 Sets
6-10 Reps
-
3A
Shrug (Dumbbell)3 Sets
6-10 Reps
-
3B
Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
4
Chest Press (Machine)4 Sets
8-12 Reps
-
5
Cable Crunch3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)4 Sets
10-15 Reps
-
Day 2
1
Chin-Up (Weighted)3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
3A
Wrist Curls3 Sets
10-15 Reps
-
3B
Hammer Curl3 Sets
6-10 Reps
-
4
Hanging Leg Raise4 Sets
30+ Reps
-
5
Kroc Row4 Sets
8-12 Reps
-
Day 3
1
Dip (Weighted)3 Sets
6-10 Reps
-
2
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
3
Upright Row (Dumbbell)4 Sets
8-12 Reps
-
4A
Shrug (Barbell)3 Sets
6-10 Reps
-
4B
Wrist Curls4 Sets
8-12 Reps
-
5
Lateral Raise (Cable)4 Sets
10-15 Reps
-
6
Decline Crunch3 Sets
30+ Reps
-