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Upper Body Power & Size: 4-Week Intensive

by Abelardo G.

Program Description

This program is designed to maximize upper-body hypertrophy through high-effort compound lifts and targeted isolation work. Over 4 weeks, you'll progressively overload your chest, back, shoulders, and arms to achieve noticeable muscle growth and definition, ideal for a strong, aesthetic look.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2025 04:51
  • Last Edited
    Aug 03, 2025 03:16

Summary

Unlock your upper body potential with this 4-week intensive program designed to build power and size. Committing four days a week, you’ll engage in targeted push and pull workouts, incorporating essential lifts like the Incline Bench Press and Pull-Ups, alongside accessory movements to sculpt your chest, shoulders, back, and arms. Each session is crafted to maximize strength gains and muscle hypertrophy, ensuring you push your limits and see real results. Get ready to elevate your training and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
21.3%
Chest
12.8%
Front Delts
12.5%
Triceps
12.5%
Middle Delts
11.4%
Lats
11.4%
Biceps
8.5%
Rear Delts
5.7%
Abs
2.8%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
-
2
Chest Fly (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Tricep Extension (Cable)
1
10 reps
-
5
Arnold Press
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6 reps
-
2
Pendlay Row
1
6 reps
-
3
Face Pull
1
12 reps
-
4
Preacher Curl (Barbell)
1
10 reps
-
5
Hammer Curl
1
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
2
Chest Fly (Cable)
4 Sets
10 Reps
-
3
Lateral Raise (Cable)
4 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
5
Arnold Press
3 Sets
8 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
6 Reps
-
2
Pendlay Row
5 Sets
6 Reps
-
3
Face Pull
4 Sets
12 Reps
-
4
Preacher Curl (Barbell)
4 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
2
Chest Fly (Cable)
4 Sets
10 Reps
-
3
Lateral Raise (Cable)
4 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
5
Arnold Press
3 Sets
8 Reps
-
Day 4
1
Pull-Up (Weighted)
5 Sets
6 Reps
-
2
Pendlay Row
5 Sets
6 Reps
-
3
Face Pull
4 Sets
12 Reps
-
4
Preacher Curl (Barbell)
4 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-