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ppl/upper

by Casey Gordon
1 athletes joined

Program Description

Building muscle mass and strength over a 12 week period

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 12:53
  • Last Edited
    Mar 18, 2026 07:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
9.9%
Front Delts
9.5%
Upper Back
8.7%
Chest
8.3%
Calves
7.4%
Lats
7.4%
Biceps
7.4%
Hamstrings
5.8%
Glutes
5.8%
Rear Delts
4.5%
Middle Delts
4.1%
Abs
4.1%
Forearms
2.5%
Adductors
1.7%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
AMRAP
RPE 9
2
JM Press (Smith Machine)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
AMRAP
RPE 9
4
Bench Press (Dumbbell)
3
AMRAP
RPE 9
5
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Calf Raise (Machine)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
AMRAP
RPE 9.5
2
Leg Extension
3
AMRAP
RPE 9
3
Squat (Smith Machine)
4
AMRAP
RPE 9
4
Calf Raise (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
RPE 9
2
Pendlay Row
3
AMRAP
RPE 9
3
Preacher Curl (Barbell)
3
AMRAP
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
2
Pec Fly (Dumbbell)
2
AMRAP
RPE 7
3
Leg Extension
2
AMRAP
RPE 7
4
Seated Calf Raise
2
AMRAP
RPE 7
5
Calf Raise (Machine)
2
AMRAP
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
AMRAP
@9
2
JM Press (Smith Machine)
3 Sets
AMRAP
@9
3
Lateral Raise (Cable)
3 Sets
AMRAP
@9
4
Bench Press (Dumbbell)
3 Sets
AMRAP
@9
5
Rear Delt Fly (Cable)
3 Sets
AMRAP
@9
6
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@9
7
Dip (Bodyweight)
2 Sets
AMRAP
@9
8
Calf Raise (Machine)
3 Sets
AMRAP
@9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
AMRAP
@9.5
2
Leg Extension
3 Sets
AMRAP
@9
3
Squat (Smith Machine)
4 Sets
AMRAP
@9
4
Calf Raise (Machine)
2 Sets
AMRAP
@9
Day 3
1
Lat Pulldown
3 Sets
AMRAP
@9
2
Pendlay Row
3 Sets
AMRAP
@9
3
Preacher Curl (Barbell)
3 Sets
AMRAP
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Bicep Curl (Cable)
3 Sets
AMRAP
@9
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@7
2
Pec Fly (Dumbbell)
2 Sets
AMRAP
@7
3
Leg Extension
2 Sets
AMRAP
@7
4
Seated Calf Raise
2 Sets
AMRAP
@7
5
Calf Raise (Machine)
2 Sets
AMRAP
@7