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upper

by hailey N.

Program Description

Unleash your upper body potential with this comprehensive 4-week program designed to sculpt and strengthen your muscles. Comprising 16 sessions, each lasting about 50 minutes, you'll engage in a variety of exercises targeting your back, shoulders, and arms using machines and dumbbells. Perfect for beginners and novices, this program balances intensity and technique, helping you build a solid foundation while achieving noticeable results. Get ready to elevate your lifting game and transform your upper body!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2026 11:17
  • Last Edited
    Jan 10, 2026 11:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.6%
Biceps
19.2%
Lats
14.7%
Front Delts
11%
Triceps
10.6%
Middle Delts
8.6%
Forearms
5.3%
Rear Delts
4.9%
Chest
4.9%
Abs
1.2%
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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
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Dumbbell Row
2
1
10 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
5
Bicep Curl (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Dumbbell Row
2
1
10 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
5
Bicep Curl (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Dumbbell Row
2
1
10 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
5
Bicep Curl (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Dumbbell Row
2
1
10 reps
12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
5
Bicep Curl (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
1
1
1
10 reps
12 reps
14 reps
-
-
-
5
Chest Fly (Cable)
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Machine)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
1
1
1
10 reps
12 reps
14 reps
-
-
-
5
Chest Fly (Cable)
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Machine)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
1
1
1
10 reps
12 reps
14 reps
-
-
-
5
Chest Fly (Cable)
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Machine)
2
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
4
Seated Row (Cable)
1
1
1
10 reps
12 reps
14 reps
-
-
-
5
Chest Fly (Cable)
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Machine)
2
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
15 reps
-
-
3
Barbell Row
3
10 reps
-
4
Alternating Dumbbell Curl
2
1
10 reps
15 reps
-
-
5
Hammer Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
15 reps
-
-
3
Barbell Row
3
10 reps
-
4
Alternating Dumbbell Curl
2
1
10 reps
15 reps
-
-
5
Hammer Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
15 reps
-
-
3
Barbell Row
3
10 reps
-
4
Alternating Dumbbell Curl
2
1
10 reps
15 reps
-
-
5
Hammer Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
15 reps
-
-
3
Barbell Row
3
10 reps
-
4
Alternating Dumbbell Curl
2
1
10 reps
15 reps
-
-
5
Hammer Curl (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Reverse Bicep Curl (Dumbbell)
4
12 reps
-
3
Shrug (Dumbbell)
3
8 reps
-
4
Single Arm Overhead Tricep Extension
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Reverse Bicep Curl (Dumbbell)
4
12 reps
-
3
Shrug (Dumbbell)
3
8 reps
-
4
Single Arm Overhead Tricep Extension
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Reverse Bicep Curl (Dumbbell)
4
12 reps
-
3
Shrug (Dumbbell)
3
8 reps
-
4
Single Arm Overhead Tricep Extension
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Reverse Bicep Curl (Dumbbell)
4
12 reps
-
3
Shrug (Dumbbell)
3
8 reps
-
4
Single Arm Overhead Tricep Extension
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Dumbbell Row
2 Sets
1 Set
10 Reps
12 Reps
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
-
-
5
Bicep Curl (Dumbbell)
1 Set
20 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
14 Reps
-
-
-
5
Chest Fly (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
6
Lateral Raise (Machine)
2 Sets
1 Set
10 Reps
12 Reps
-
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
-
-
2
Seated Row (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Barbell Row
3 Sets
10 Reps
-
4
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
15 Reps
-
-
5
Hammer Curl (Dumbbell)
2 Sets
20 Reps
-
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
2
Reverse Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
3
Shrug (Dumbbell)
3 Sets
8 Reps
-
4
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Front Raise
3 Sets
10 Reps
-