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permanent upper body

by Ishaan S.
3 athletes joined

Program Description

upper body ol

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    130 minutes
  • Created
    Aug 14, 2024 08:41
  • Last Edited
    Jun 18, 2025 12:08

Summary

Transform your upper body with the **Permanent Upper Body** program, a focused 8-week journey designed for serious lifters. Committing just one day a week, you'll engage in a variety of targeted exercises, including cable rotations, machine presses, and dumbbell raises, all aimed at building strength and definition. This program emphasizes muscle balance and stability, ensuring you develop a powerful upper body while minimizing injury risk. Get ready to elevate your training and achieve lasting results!
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
External rotation shoulder
2
10 reps
RPE 7
2
Internal shoulder rotation
2
20 reps
RPE 6
3
Y Raise
1
1
13-20 reps
15-20 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 7-10
5
Face Pull
2
15-20 reps
RPE 7-10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Chest Press (Machine)
2
9 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
9
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8.5
10
Military Press (Barbell)
2
9 reps
RPE 7.5
11
Bent Over Row (Barbell)
2
8-14 reps
RPE 7
12
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
13
Incline Curl (Dumbbell)
2
9 reps
RPE 8
14
Hammer Curl
2
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
External rotation shoulder
2 Sets
10 Reps
@7
2
Internal shoulder rotation
2 Sets
20 Reps
@6
3
Y Raise
1 Set
1 Set
13-20 Reps
15-20 Reps
@7
@7
4
Chest Fly (Machine)
3 Sets
12 Reps
@7-10
5
Face Pull
2 Sets
15-20 Reps
@7-10
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
7
Chest Press (Machine)
2 Sets
9 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@7
9
Chest Supported Row (Dumbbell)
2 Sets
7-10 Reps
@8.5
10
Military Press (Barbell)
2 Sets
9 Reps
@7.5
11
Bent Over Row (Barbell)
2 Sets
8-14 Reps
@7
12
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
13
Incline Curl (Dumbbell)
2 Sets
9 Reps
@8
14
Hammer Curl
2 Sets
12 Reps
@7.5