Upper body focused
Transform your upper body in just 10 weeks with at-home workouts designed for beginners—build strength and confidence, one rep at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 3 | 12 reps | @10 |
| 2 | Chest Fly (Cable) | 3 | 15 reps | @10 |
| 3 | Bench Press (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Pullover (Dumbbell) | 3 | 8 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 14 reps | @10 |
| 6 | Front Raise | 3 | 14 reps | @10 |
| 7 | Upright Row (Dumbbell) | 3 | 10 reps | @10 |
| 8 | Lying Rear Lateral Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 12 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 3 | Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 4 | Concentration Curl | 3 | 12 reps | @10 |
| 5 | Overhead Extension (Dumbbell) | 3 | 12 reps | @10 |
| 6 | Tricep Kickback | 3 | 12 reps | @10 |
| 7 | Wrist Curls | 5 | 15 reps | @10 |
| 8 | Wrist Extension (Dumbbell) | 5 | 15 reps | @10 |
| 9 | Wrist Rotations | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 12 reps | @10 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Hip Thrust (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Leg Extension | 3 | 15 reps | @10 |
| 5 | Leg Curl | 3 | 15 reps | @10 |
| 6 | Standing Calf Raise | 3 | 15 reps | @10 |
| 7 | Dead Bug | 3 | 20 reps | @10 |
| 8 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | @10 |
| 2 | Behind-the-Neck Lat Pulldown | 4 | 12 reps | @10 |
| 3 | Dumbbell Row | 4 | 12 reps | @10 |
| 4 | Straight Arm Pulldown | 3 | 15 reps | @10 |
| 5 | Shrug (Dumbbell) | 4 | 15 reps | @10 |
| 6 | Dead Bug | 4 | 20 reps | @10 |
| 7 | Cable Crunch | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @10 |
| 2 | Skull Crusher (Dumbbell) | 4 | 12 reps | @10 |
| 3 | Preacher Curl (Dumbbell) | 4 | 12 reps | @10 |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps | @10 |
| 6 | Tricep Extension (Cable) | 4 | 12 reps | @10 |
| 7 | Chest Fly (Cable) | 3 | 15 reps | @10 |
| 8 | Pullover (Dumbbell) | 3 | 12 reps | @10 |
| 9 | Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 10 | Upright Row (Dumbbell) | 3 | 12 reps | @10 |
| 11 | Lying Reverse Fly | 3 | 12 reps | @10 |
| 12 | Wrist Rotations | 4 | 20 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper body focused is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This is a home workout program. No gym required. 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 60 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 body focused is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper body focused 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
