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CAPTCHA

by Uczex

Program Description

**CAPTCHA** is a comprehensive 10-week workout program designed to challenge and strengthen your upper body with a focus on push and pull movements. Committing to 30 sessions over the course of this program, you'll engage in a variety of exercises including the Bench Press, Lat Pulldowns, and Cable Crossovers, ensuring a balanced approach to muscle development. Each workout is structured to push your limits while allowing for progressive overload, helping you achieve your strength goals. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 15, 2025 02:21
  • Last Edited
    Sep 15, 2025 02:35
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.8%
Triceps
17.2%
Lats
15.1%
Upper Back
14.8%
Chest
13.6%
Front Delts
9.5%
Middle Delts
5.9%
Rear Delts
3.6%
Forearms
1.8%
Abs
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lateral Raise (Machine)
2
6-12 reps
RPE 10
3
Tricep Extension (Machine)
2
6-12 reps
RPE 10
4
Cable Crossover
2
6-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
2
Cable Crossover
2
6-12 reps
RPE 10
3
Overhead Press (Machine)
2
6-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 10
6
Chest Press (Machine)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
2
6-12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Lateral Raise (Machine)
2 Sets
6-12 Reps
@10
3
Tricep Extension (Machine)
2 Sets
6-12 Reps
@10
4
Cable Crossover
2 Sets
6-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6-12 Reps
@10
2
Alternating Dumbbell Curl
2 Sets
6-12 Reps
@10
3
T-Bar Row
2 Sets
6-12 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
6-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@10
2
Cable Crossover
2 Sets
6-12 Reps
@10
3
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-12 Reps
@10
6
Chest Press (Machine)
2 Sets
6-12 Reps
@10
7
Dip (Bodyweight)
2 Sets
AMRAP
@10
8
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10