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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
    Jul 28, 2025 04:03
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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)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Cable)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
4
10 reps
-
5
Arnold Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Pendlay Row
5
6 reps
-
3
Face Pull
4
12 reps
-
4
Preacher Curl (Barbell)
4
10 reps
-
5
Hammer Curl
3
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
-