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4-Day Upper Body and Core Workout Plan for Gym

by Steven W.

Program Description

This 4-day gym program is designed for a 70-minute session, focusing on upper body and core strength using free weights and machines, avoiding leg exercises due injury. Each exercise includes 3–4 sets of 10–14 reps with 2-minute rests between sets. Sessions include a 5-minute warm-up and 5-minute cooldown. Consult your doctor before starting.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2025 05:30
  • Last Edited
    Jun 25, 2025 04:40

Summary

Unleash your upper body strength with this comprehensive 4-Day Upper Body and Core Workout Plan, designed to sculpt and define your physique over 6 weeks. Each week, you'll tackle focused sessions on chest, triceps, back, and biceps, utilizing a variety of equipment to maximize gains. Expect a balanced mix of compound and isolation exercises, ensuring you build both strength and endurance. Commit to just four days a week, and watch your upper body transform as you power through each targeted workout!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
20.7%
Triceps
16.5%
Biceps
12%
Front Delts
11.1%
Middle Delts
10%
Lats
9.6%
Chest
8.7%
Rear Delts
3.5%
Other
3.3%
Abs
3.3%
Forearms
1.5%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10-14 reps
RPE 5-7
2
Chest Press (Machine)
4
10-14 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 7-10
4
Tricep Pushdown (Cable)
4
10-14 reps
RPE 7-10
5
Overhead Tricep Extension (Dumbbell)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10-14 reps
RPE 5-7
2
Chest Press (Machine)
4
10-14 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 7-10
4
Tricep Pushdown (Cable)
4
10-14 reps
RPE 7-10
5
Overhead Tricep Extension (Dumbbell)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10-14 reps
RPE 5-7
2
Chest Press (Machine)
4
10-14 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 7-10
4
Tricep Pushdown (Cable)
4
10-14 reps
RPE 7-10
5
Overhead Tricep Extension (Dumbbell)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10-14 reps
RPE 5-7
2
Chest Press (Machine)
4
10-14 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 7-10
4
Tricep Pushdown (Cable)
4
10-14 reps
RPE 7-10
5
Overhead Tricep Extension (Dumbbell)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10-14 reps
RPE 5-7
2
Chest Press (Machine)
4
10-14 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 7-10
4
Tricep Pushdown (Cable)
4
10-14 reps
RPE 7-10
5
Overhead Tricep Extension (Dumbbell)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10-14 reps
RPE 5-7
2
Chest Press (Machine)
4
10-14 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 7-10
4
Tricep Pushdown (Cable)
4
10-14 reps
RPE 7-10
5
Overhead Tricep Extension (Dumbbell)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
3 mins
RPE 4-5
2
Preacher Curl (Barbell)
3
10-14 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
4
10-14 reps
RPE 7-10
4
Bicep Curl (Machine)
4
10-14 reps
RPE 7-10
5
Kelso Shrug
3
10-14 reps
RPE 7-10
6
Seated Row (Cable)
3
10-14 reps
RPE 7-10
7
Cooldown
1
5 mins
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
3 mins
RPE 4-5
2
Preacher Curl (Barbell)
3
10-14 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
4
10-14 reps
RPE 7-10
4
Bicep Curl (Machine)
4
10-14 reps
RPE 7-10
5
Kelso Shrug
3
10-14 reps
RPE 7-10
6
Seated Row (Cable)
3
10-14 reps
RPE 7-10
7
Cooldown
1
5 mins
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
3 mins
RPE 4-5
2
Preacher Curl (Barbell)
3
10-14 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
4
10-14 reps
RPE 7-10
4
Bicep Curl (Machine)
4
10-14 reps
RPE 7-10
5
Kelso Shrug
3
10-14 reps
RPE 7-10
6
Seated Row (Cable)
3
10-14 reps
RPE 7-10
7
Cooldown
1
5 mins
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
3 mins
RPE 4-5
2
Preacher Curl (Barbell)
3
10-14 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
4
10-14 reps
RPE 7-10
4
Bicep Curl (Machine)
4
10-14 reps
RPE 7-10
5
Kelso Shrug
3
10-14 reps
RPE 7-10
6
Seated Row (Cable)
3
10-14 reps
RPE 7-10
7
Cooldown
1
5 mins
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
3 mins
RPE 4-5
2
Preacher Curl (Barbell)
3
10-14 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
4
10-14 reps
RPE 7-10
4
Bicep Curl (Machine)
4
10-14 reps
RPE 7-10
5
Kelso Shrug
3
10-14 reps
RPE 7-10
6
Seated Row (Cable)
3
10-14 reps
RPE 7-10
7
Cooldown
1
5 mins
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
3 mins
RPE 4-5
2
Preacher Curl (Barbell)
3
10-14 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
4
10-14 reps
RPE 7-10
4
Bicep Curl (Machine)
4
10-14 reps
RPE 7-10
5
Kelso Shrug
3
10-14 reps
RPE 7-10
6
Seated Row (Cable)
3
10-14 reps
RPE 7-10
7
Cooldown
1
5 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Shoulder Press (Machine)
4
10-14 reps
RPE 7-10
3
Seated Lateral Raise (Dumbbell)
3
10-14 reps
RPE 7-10
4
Face Pull
4
10-14 reps
RPE 7-10
5
Abs Crunch (Machine)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Shoulder Press (Machine)
4
10-14 reps
RPE 7-10
3
Seated Lateral Raise (Dumbbell)
3
10-14 reps
RPE 7-10
4
Face Pull
4
10-14 reps
RPE 7-10
5
Abs Crunch (Machine)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Shoulder Press (Machine)
4
10-14 reps
RPE 7-10
3
Seated Lateral Raise (Dumbbell)
3
10-14 reps
RPE 7-10
4
Face Pull
4
10-14 reps
RPE 7-10
5
Abs Crunch (Machine)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Shoulder Press (Machine)
4
10-14 reps
RPE 7-10
3
Seated Lateral Raise (Dumbbell)
3
10-14 reps
RPE 7-10
4
Face Pull
4
10-14 reps
RPE 7-10
5
Abs Crunch (Machine)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Shoulder Press (Machine)
4
10-14 reps
RPE 7-10
3
Seated Lateral Raise (Dumbbell)
3
10-14 reps
RPE 7-10
4
Face Pull
4
10-14 reps
RPE 7-10
5
Abs Crunch (Machine)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Shoulder Press (Machine)
4
10-14 reps
RPE 7-10
3
Seated Lateral Raise (Dumbbell)
3
10-14 reps
RPE 7-10
4
Face Pull
4
10-14 reps
RPE 7-10
5
Abs Crunch (Machine)
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Chest Fly (Machine)
1
10-14 reps
RPE 7-10
3
Dumbbell Row
3
10-14 reps
RPE 7-10
4
Seated Overhead Press (Barbell)
4
10-14 reps
RPE 7-10
5
Seated Cable Woodchopper
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Chest Fly (Machine)
1
10-14 reps
RPE 7-10
3
Dumbbell Row
3
10-14 reps
RPE 7-10
4
Seated Overhead Press (Barbell)
4
10-14 reps
RPE 7-10
5
Seated Cable Woodchopper
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Chest Fly (Machine)
1
10-14 reps
RPE 7-10
3
Dumbbell Row
3
10-14 reps
RPE 7-10
4
Seated Overhead Press (Barbell)
4
10-14 reps
RPE 7-10
5
Seated Cable Woodchopper
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Chest Fly (Machine)
1
10-14 reps
RPE 7-10
3
Dumbbell Row
3
10-14 reps
RPE 7-10
4
Seated Overhead Press (Barbell)
4
10-14 reps
RPE 7-10
5
Seated Cable Woodchopper
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Chest Fly (Machine)
1
10-14 reps
RPE 7-10
3
Dumbbell Row
3
10-14 reps
RPE 7-10
4
Seated Overhead Press (Barbell)
4
10-14 reps
RPE 7-10
5
Seated Cable Woodchopper
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 4-5
2
Chest Fly (Machine)
1
10-14 reps
RPE 7-10
3
Dumbbell Row
3
10-14 reps
RPE 7-10
4
Seated Overhead Press (Barbell)
4
10-14 reps
RPE 7-10
5
Seated Cable Woodchopper
3
10-14 reps
RPE 7-10
6
Cooldown
1
5 mins
RPE 4-5
Week 1
1 / 6 Weeks
Day 1
1
Shrug (Dumbbell)
3 Sets
10-14 Reps
@5-7
2
Chest Press (Machine)
4 Sets
10-14 Reps
@7-10
3
Incline Bench Press (Dumbbell)
3 Sets
10-14 Reps
@7-10
4
Tricep Pushdown (Cable)
4 Sets
10-14 Reps
@7-10
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-14 Reps
@7-10
6
Cooldown
1 Set
5 mins
@4-5
Day 2
1
Stretching
1 Set
3 mins
@4-5
2
Preacher Curl (Barbell)
3 Sets
10-14 Reps
@7-10
3
Lat Pulldown (Neutral Grip)
4 Sets
10-14 Reps
@7-10
4
Bicep Curl (Machine)
4 Sets
10-14 Reps
@7-10
5
Kelso Shrug
3 Sets
10-14 Reps
@7-10
6
Seated Row (Cable)
3 Sets
10-14 Reps
@7-10
7
Cooldown
1 Set
5 mins
@4-5
Day 3
1
Stretching
1 Set
5 mins
@4-5
2
Shoulder Press (Machine)
4 Sets
10-14 Reps
@7-10
3
Seated Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
@7-10
4
Face Pull
4 Sets
10-14 Reps
@7-10
5
Abs Crunch (Machine)
3 Sets
10-14 Reps
@7-10
6
Cooldown
1 Set
5 mins
@4-5
Day 4
1
Stretching
1 Set
5 mins
@4-5
2
Chest Fly (Machine)
1 Set
10-14 Reps
@7-10
3
Dumbbell Row
3 Sets
10-14 Reps
@7-10
4
Seated Overhead Press (Barbell)
4 Sets
10-14 Reps
@7-10
5
Seated Cable Woodchopper
3 Sets
10-14 Reps
@7-10
6
Cooldown
1 Set
5 mins
@4-5