logo
BoostcampPNG

Joe's Upper Body

by Joe Jayakumar

Program Description

I'm playing soccer weekly, knees hurt and must deal with aches and pains. So this program keeps my upper body progressing while lower body gets whatever is needed based on where I'm at that week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2025 09:58
  • Last Edited
    Jan 04, 2026 12:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
28.1%
Front Delts
20.2%
Middle Delts
14.9%
Chest
10.5%
Biceps
10.5%
Rear Delts
7.9%
Forearms
5.3%
Upper Back
2.6%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 9
2
Pull Apart (Cable)
3
10-15 reps
RPE 10
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Push Up
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
7-10 reps
8-10 reps
RPE 9
RPE 10
2
Standing Face Pull (16C)
3
10-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
4
Bench Db Lateral Raises (4B)
3
AMRAP
RPE 10
5
Single-Arm Clean And Press
2
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
3 Sets
7-10 Reps
8-10 Reps
@9
@9
2
Pull Apart (Cable)
3 Sets
10-15 Reps
@10
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Push Up
2 Sets
15-20 Reps
@10
Day 2
1
Seated Overhead Press (Barbell)
1 Set
3 Sets
7-10 Reps
8-10 Reps
@9
@10
2
Standing Face Pull (16C)
3 Sets
10-15 Reps
@10
3A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
3B
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
4
Bench Db Lateral Raises (4B)
3 Sets
AMRAP
@10
5
Single-Arm Clean And Press
2 Sets
15-20 Reps
@10