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BoostcampPNG

Upperbody (1)

by Pieter Sneijers
1 athletes joined

Program Description

Strength training

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    180 minutes
  • Created
    Dec 01, 2024 07:10
  • Last Edited
    Jun 18, 2025 10:24

Summary

Transform your upper body strength with this comprehensive 16-week program, designed for two workouts per week. Each session targets key muscle groups through a mix of compound and isolation exercises, including barbell rows, pull-ups, and chest flies. With a full gym setup, you'll have the tools to build muscle and enhance your overall physique. Commit to this structured plan and watch your upper body strength soar!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.7%
Quadriceps
14.9%
Hamstrings
13.1%
Upper Back
8.6%
Triceps
8%
Lats
7.3%
Glutes
6.7%
Front Delts
5.3%
Calves
4.4%
Chest
4.4%
Middle Delts
4.4%
Lower Back
2%
Forearms
1.8%
Abs
1.3%
Adductors
1.3%
Abductors
0.7%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
1
4 reps
-
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Bench Press (Barbell)
1
2
3 reps
2 reps
-
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Hammer Curl
1
3
10 reps
9 reps
-
-
7
Bicep Curl (Dumbbell)
3
1
8 reps
7 reps
-
-
8
Seated Row (Machine)
4
10 reps
-
9
Tricep Kickback
3
15 reps
-
10
21s (EZ Bar)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Leg Extension
1
3
20 reps
25 reps
-
-
4
Seated Calf Raise
4
12 reps
-
5
Single-Leg Leg Curl
2
2
12 reps
10 reps
-
-
6
Leg Press (45 Degrees)
3
9 reps
-
7
Hamstring Curl
2
1
10 reps
8 reps
-
-
8
Wall Sit
1
1 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Leg Extension
1 Set
3 Sets
20 Reps
25 Reps
-
-
4
Seated Calf Raise
4 Sets
12 Reps
-
5
Single-Leg Leg Curl
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Leg Press (45 Degrees)
3 Sets
9 Reps
-
7
Hamstring Curl
2 Sets
1 Set
10 Reps
8 Reps
-
-
8
Wall Sit
1 Set
1 Reps
-
Day 1
1
Bent Over Row (Barbell)
3 Sets
15 Reps
-
2
Pull-Up (Bodyweight)
1 Set
4 Reps
-
3
Chest Fly (Dumbbell)
1 Set
10 Reps
-
4
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
2 Reps
-
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl
1 Set
3 Sets
10 Reps
9 Reps
-
-
7
Bicep Curl (Dumbbell)
3 Sets
1 Set
8 Reps
7 Reps
-
-
8
Seated Row (Machine)
4 Sets
10 Reps
-
9
Tricep Kickback
3 Sets
15 Reps
-
10
21s (EZ Bar)
3 Sets
7 Reps
-