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BoostcampPNG

Upper

by Jorge Luis Zurita

Program Description

Get strong

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 27, 2025 09:37
  • Last Edited
    Nov 27, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Hamstrings
10.7%
Chest
10.2%
Triceps
10.2%
Front Delts
9.2%
Lats
9.2%
Upper Back
8.7%
Biceps
8.2%
Glutes
7.7%
Middle Delts
5.1%
Abs
4.1%
Lower Back
2.6%
Forearms
1%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Lat Pulldown
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Shoulder Press (Machine)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
5-9 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hack Squat
2
5-9 reps
-
5
Dragon Flag
1
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
2
Chest Fly (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
2
5-9 reps
RPE 10
5
Bicep Curl (Cable)
2
5-9 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-9 reps
RPE 10
7
Wide Grip Pull-Up
2
4-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Curl
2
5-9 reps
-
3
Hack Squat
2
5-9 reps
-
4
Dragon Flag
1
3-6 reps
-
5
Hip Thrust (Machine)
2
5-9 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-9 Reps
@10
2
Chest Fly (Machine)
2 Sets
5-9 Reps
@10
3
Lat Pulldown
2 Sets
5-9 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
5
Shoulder Press (Machine)
2 Sets
5-9 Reps
@10
6
Bicep Curl (Cable)
2 Sets
5-9 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
5-9 Reps
@10
Day 2
1
Leg Extension
2 Sets
5-9 Reps
-
2
Leg Curl
2 Sets
5-9 Reps
-
3
Leg Press
2 Sets
5-9 Reps
-
4
Hack Squat
2 Sets
5-9 Reps
-
5
Dragon Flag
1 Set
3-6 Reps
-
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5-9 Reps
@10
2
Chest Fly (Machine)
2 Sets
5-9 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
4
Shoulder Press (Machine)
2 Sets
5-9 Reps
@10
5
Bicep Curl (Cable)
2 Sets
5-9 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
5-9 Reps
@10
7
Wide Grip Pull-Up
2 Sets
4-9 Reps
-
Day 4
1
Leg Extension
2 Sets
5-9 Reps
-
2
Leg Curl
2 Sets
5-9 Reps
-
3
Hack Squat
2 Sets
5-9 Reps
-
4
Dragon Flag
1 Set
3-6 Reps
-
5
Hip Thrust (Machine)
2 Sets
5-9 Reps
-