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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!
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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
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
-