Upper lower upper arms
For weaker arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Lateral Raise | 2 | 0 reps |
| 2 | Bench Press (Wide Grip) | 1 | 0 reps |
| 3 | Chest Fly (Cable) | 1 | 0 reps |
| 4 | Incline Bench Press (Smith Machine) | 2 | 0 reps |
| 5 | Pull-Up (Weighted) | 2 | 0 reps |
| 6 | Chest Supported Row (Machine) | 2 | 0 reps |
| 7 | Single Arm Iso Row | 1 | 0 reps |
| 8 | Standing Shoulder Press (Dumbbell) | 1 | 0 reps |
| 9 | Single Arm Rear Delt Cable Fly | 1 | 0 reps |
| 10 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 11 | Dip (Weighted) | 1 | 0 reps |
| 12 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 2 | 0 reps |
| 2 | Squat (Barbell) | 2 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
| 6 | Abs Crunch (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Lateral Raise | 2 | 0 reps |
| 2 | Standing Shoulder Press (Dumbbell) | 1 | 0 reps |
| 3 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 0 reps |
| 5 | Dip (Weighted) | 1 | 0 reps |
| 6 | Incline Hammer Curl (Dumbbell) | 1 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 0 reps |
| 2 | Chest Supported Row (Machine) | 2 | 0 reps |
| 3 | Single Arm Iso Row | 1 | 0 reps |
| 4 | Bench Press (Wide Grip) | 1 | 0 reps |
| 5 | Incline Bench Press (Dumbbell) | 1 | 0 reps |
| 6 | Chest Fly (Cable) | 2 | 0 reps |
| 7 | Lateral Raise (Cable) | 2 | 0 reps |
| 8 | Rear Delt Fly (Cable) | 1 | 0 reps |
| 9 | Seated Shoulder Press (Dumbbell) | 1 | 0 reps |
| 10 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 11 | JM Press (Smith Machine) | 2 | 0 reps |
| 12 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 13 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper lower upper arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Upper lower upper arms is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper lower upper arms is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
