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temporary upper body day

by Ishaan S.
3 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 29, 2024 02:02
  • Last Edited
    Jul 14, 2025 03:28

Summary

Unleash your upper body potential with this focused 2-week program designed for serious lifters. Comprising two sessions per week, you'll engage in a variety of targeted exercises, including the Incline Bench Press, Pull-Ups, and Skull Crushers, all aimed at building strength and muscle definition. Each workout is crafted to challenge your limits, utilizing a full gym setup to maximize your gains. Get ready to sculpt your chest, back, and arms with intensity and purpose!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
24.2%
Lats
14.7%
Chest
13.2%
Biceps
13.2%
Front Delts
11.1%
Triceps
10%
Middle Delts
5.3%
Rear Delts
3.7%
Forearms
2.6%
Abs
2.1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
3-5 reps
RPE 7-10
RPE 7-10
2
Pull-Up (Band)
2
AMRAP
RPE 6-10
3
Skull Crusher (Barbell)
2
7-9 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-12 reps
RPE 7-10
5
Dumbbell Row
3
7-10 reps
RPE 7-10
6
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 7-10
7
Reverse Pec Deck
1
8 reps
RPE 6-10
8
Preacher Curl (Barbell)
3
5-9 reps
RPE 8-10
9
Cable Shrug-In
2
9-13 reps
RPE 7-10
10
Pendlay Row
2
9-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
3-5 reps
RPE 7-10
RPE 7-10
2
Pull-Up (Band)
2
AMRAP
RPE 6-10
3
Skull Crusher (Barbell)
2
7-9 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-12 reps
RPE 7-10
5
Dumbbell Row
3
7-10 reps
RPE 7-10
6
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 7-10
7
Reverse Pec Deck
1
8 reps
RPE 6-10
8
Preacher Curl (Barbell)
3
5-9 reps
RPE 8-10
9
Cable Shrug-In
2
9-13 reps
RPE 7-10
10
Pendlay Row
2
9-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
3-5 reps
RPE 7-10
RPE 7-10
2
Pull-Up (Band)
2
AMRAP
RPE 6-10
3
Skull Crusher (Barbell)
2
7-9 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-12 reps
RPE 7-10
5
Dumbbell Row
3
7-10 reps
RPE 7-10
6
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 7-10
7
Reverse Pec Deck
1
8 reps
RPE 6-10
8
Preacher Curl (Barbell)
3
5-9 reps
RPE 8-10
9
Cable Shrug-In
2
9-13 reps
RPE 7-10
10
Pendlay Row
2
9-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
3-5 reps
RPE 7-10
RPE 7-10
2
Pull-Up (Band)
2
AMRAP
RPE 6-10
3
Skull Crusher (Barbell)
2
7-9 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-12 reps
RPE 7-10
5
Dumbbell Row
3
7-10 reps
RPE 7-10
6
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 7-10
7
Reverse Pec Deck
1
8 reps
RPE 6-10
8
Preacher Curl (Barbell)
3
5-9 reps
RPE 8-10
9
Cable Shrug-In
2
9-13 reps
RPE 7-10
10
Pendlay Row
2
9-12 reps
RPE 7-10
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
3-5 Reps
@7-10
@7-10
2
Pull-Up (Band)
2 Sets
AMRAP
@6-10
3
Skull Crusher (Barbell)
2 Sets
7-9 Reps
@7-10
4
Chest Fly (Machine)
2 Sets
6-12 Reps
@7-10
5
Dumbbell Row
3 Sets
7-10 Reps
@7-10
6
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@7-10
7
Reverse Pec Deck
1 Set
8 Reps
@6-10
8
Preacher Curl (Barbell)
3 Sets
5-9 Reps
@8-10
9
Cable Shrug-In
2 Sets
9-13 Reps
@7-10
10
Pendlay Row
2 Sets
9-12 Reps
@7-10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
3-5 Reps
@7-10
@7-10
2
Pull-Up (Band)
2 Sets
AMRAP
@6-10
3
Skull Crusher (Barbell)
2 Sets
7-9 Reps
@7-10
4
Chest Fly (Machine)
2 Sets
6-12 Reps
@7-10
5
Dumbbell Row
3 Sets
7-10 Reps
@7-10
6
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@7-10
7
Reverse Pec Deck
1 Set
8 Reps
@6-10
8
Preacher Curl (Barbell)
3 Sets
5-9 Reps
@8-10
9
Cable Shrug-In
2 Sets
9-13 Reps
@7-10
10
Pendlay Row
2 Sets
9-12 Reps
@7-10