Program Description
Hypertrophy program for beginners to intermediates who want big arms, shoulders and upper body, and an alright and above average lower body.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJan 03, 2025 07:00
- Last EditedJun 18, 2025 12:17
Summary
Unleash your upper body potential with the "Upper Lower, Arm Focused" program, a dynamic 8-week journey designed to sculpt your arms while building overall strength. Comprising four workouts per week, this program expertly blends supersets and targeted exercises to maximize muscle engagement and hypertrophy. Expect to challenge your biceps, triceps, and shoulders through a variety of cable and dumbbell movements, all tailored for effective training in your garage gym. Get ready to elevate your lifting game and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Week 1
1 / 8 Weeks
Day 4
1A
Incline Curl (Dumbbell)4 Sets
5-30 Reps
-
1B
Katana Extension4 Sets
5-30 Reps
-
2
Bench Cable Curl4 Sets
5-30 Reps
-
3
Tricep Pushdown (Cable)4 Sets
5-30 Reps
-
4
Lying Side Lateral Raise5 Sets
5-30 Reps
-
5
Squat (Barbell)4 Sets
5-12 Reps
-
6
Good Morning4 Sets
5-20 Reps
-
7
Standing Calf Raise4 Sets
5-30 Reps
-
8A
Wrist Curls4 Sets
5-30 Reps
-
8B
Reverse Wrist Curl (Dumbbell)4 Sets
5-30 Reps
-
Day 2
1A
Incline Curl (Dumbbell)4 Sets
5-30 Reps
-
1B
Katana Extension4 Sets
5-30 Reps
-
2
Bench Cable Curl4 Sets
5-30 Reps
-
3
Tricep Pushdown (Cable)4 Sets
5-30 Reps
-
4
Lying Side Lateral Raise5 Sets
5-30 Reps
-
5
Squat (Barbell)4 Sets
5-12 Reps
-
6
Good Morning4 Sets
5-20 Reps
-
7
Standing Calf Raise4 Sets
5-30 Reps
-
8A
Wrist Curls4 Sets
5-30 Reps
-
8B
Reverse Wrist Curl (Dumbbell)4 Sets
5-30 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
5-20 Reps
-
2
Bench Press (Dumbbell)3 Sets
5-20 Reps
-
3
Chest-supported T-bar Row3 Sets
5-30 Reps
-
4
Lat Pulldown3 Sets
5-30 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
5-30 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
5-30 Reps
-
7
Skull Crusher (Barbell)3 Sets
5-30 Reps
-
8
Reverse Pec Deck4 Sets
5-30 Reps
-
Day 3
1
Lat Pulldown3 Sets
5-30 Reps
-
2
Chest-supported T-bar Row3 Sets
5-30 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
5-20 Reps
-
4
Bench Press (Dumbbell)3 Sets
5-20 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
7-30 Reps
-
6
Lateral Raise (Dumbbell)5 Sets
5-30 Reps
-
7
Reverse Pec Deck4 Sets
5-30 Reps
-
8
Shrug (Barbell)4 Sets
5-30 Reps
-