Program Description
Sculpting the body and building big shoulders
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedAug 10, 2024 08:25
- Last EditedJun 18, 2025 09:41
Summary
Elevate your training with the Upper Lower Upper Lower Arms Shoulders program, a focused 5-week journey designed to sculpt and strengthen your upper body and arms. Comprising five workouts per week, this program utilizes supersets to maximize muscle engagement and efficiency, targeting your back, chest, shoulders, and arms with a variety of dumbbell and machine exercises. Expect to build serious strength while enhancing your overall physique as you tackle challenging movements like weighted pull-ups and close-grip bench presses. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Week 1
1 / 5 Weeks
Day 1
1A
Pull-Up (Weighted)3 Sets
6-8 Reps
-
1B
Seated Overhead Press (Dumbbell)1 Set
3 Sets
6-8 Reps
8-10 Reps
-
-
2A
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
-
2B
Bench Press (Close Grip)3 Sets
8-10 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3C
Lateral Raise (Cable)3 Sets
8-12 Reps
-
4
Dip (Weighted)3 Sets
AMRAP
-
5
Neck Flexion3 Sets
15-20 Reps
-
Day 2
1
Leg Press3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3A
Hamstring Curl3 Sets
10-15 Reps
-
3B
Leg Extension3 Sets
12-15 Reps
-
4
Seated Dumbbell Calf Raise3 Sets
15-20 Reps
-
5A
Wrist Curls3 Sets
12-15 Reps
-
5B
Reverse Wrist Curl (Dumbbell)3 Sets
12-15 Reps
-
6
Cable Crunch3 Sets
12-15 Reps
-
Day 3
1A
Seated Row (Cable)3 Sets
8-10 Reps
-
1B
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
2A
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
2B
Arnold Press3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
3B
Preacher Curl (Dumbbell)3 Sets
8-10 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
4
Neck Extension3 Sets
15-20 Reps
-
Day 4
1
Rack Pull (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Hack Squat1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Walking Lunge (Dumbbell)2 Sets
-20 Reps
-
4A
Hamstring Curl2 Sets
12-15 Reps
-
4B
Leg Extension2 Sets
15-20 Reps
-
5
Smith Machine Calf Raise3 Sets
15-20 Reps
-
6A
Wrist Curls3 Sets
15-20 Reps
-
6B
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
-
7
Decline Crunch (Weighted)3 Sets
AMRAP
-
Day 5
1A
Hammer Curl (Cable)3 Sets
10-15 Reps
-
1B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
2A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4
Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
5
Shrug (Barbell)3 Sets
AMRAP
-
6
Neck Flexion3 Sets
15-20 Reps
-
7
Neck Extension3 Sets
15-20 Reps
-