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Training for athletes and muscle building. Spd/Sth (1)

by Ben P.

Program Description

Bulk upper body as much as possible in 10 weeks 

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 10:44
  • Last Edited
    Mar 15, 2026 03:16
Muscle Engagement
Front
Back
MuscleSet
Lats
26.7%
Upper Back
26.7%
Triceps
13.3%
Front Delts
13.3%
Biceps
13.3%
Chest
6.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Row Between Chairs
3
-
3
Dips Between Chairs
3
-
4
Chin-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
-
Week 1
1 / 10 Weeks
Day 3
1
Push Up
3 Sets
-
2
Row Between Chairs
3 Sets
-
3
Dips Between Chairs
3 Sets
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Pull-Up (Bodyweight)
3 Sets
-
6
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-
Day 2
1
Push Up
3 Sets
-
2
Row Between Chairs
3 Sets
-
3
Dips Between Chairs
3 Sets
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Pull-Up (Bodyweight)
3 Sets
-
6
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-
Day 1
1
Push Up
3 Sets
-
2
Row Between Chairs
3 Sets
-
3
Dips Between Chairs
3 Sets
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Pull-Up (Bodyweight)
3 Sets
-
6
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-