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BoostcampPNG

UPPPER HOLD THE LOWER

by Le Monke

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

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 21, 2025 10:54
  • Last Edited
    Aug 21, 2025 11:23
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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
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 Crunch
3 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 Curls
3 Sets
10-15 Reps
-
3B
Hammer Curl
3 Sets
6-10 Reps
-
4
Hanging Leg Raise
4 Sets
30+ Reps
-
5
Kroc Row
4 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 Curls
4 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
30+ Reps
-