Upper chest focused

by Ryan F.

2 athletes joined

Program Description

Big upper chest is what you want. This will give it to you.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Sep 24, 2024 01:59
Last Edited
Mar 08, 2025 07:29

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Front Delts

11.6%

Quadriceps

10.6%

Chest

9.6%

Middle Delts

9%

Upper Back

8.7%

Biceps

8.3%

Triceps

8.2%

Glutes

8.1%

Lats

7.3%

Hamstrings

7.1%

Lower Back

3%

Rear Delts

2.9%

Abs

1.8%

Adductors

1.5%

Other

1.2%

Forearms

1%

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

-

2

Leg Curl

4

-

3

Box Jump

3

-

Day 1

1

Deadlift (Barbell)

4

-

2

Leg Extension

4

-

3

Leg Curl

2

-

Day 1

1

Squat (Barbell)

4

-

2

Leg Curl

4

-

3

Box Jump

3

-

Day 1

1

Squat (Barbell)

1

2

1 reps

3 reps

95%

80%

Day 2

1

Incline Curl (Dumbbell)

4

-

2

Wide Grip Lat Pulldown

4

-

3

Tricep Extension (Dumbbell)

4

-

Day 2

1

Incline Bench Press (Barbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Lat Pulldown

4

-

4

Tricep Extension (Dumbbell)

4

-

Day 2

1

Incline Bench Press (Barbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Lat Pulldown

4

-

4

Tricep Extension (Dumbbell)

4

-

Day 2

1

Deadlift (Barbell)

1

2

1 reps

3 reps

90%

80%

Day 3

1

Deadlift (Barbell)

1

1

2

1 reps

3 reps

5 reps

90%

85%

75%

2

Incline Bench Press (Dumbbell)

4

-

3

Upright Row (Barbell)

3

-

Day 3

1

Squat (Barbell)

1

1

2

1 reps

3 reps

5 reps

90%

80%

72%

2

Incline Bench Press (Dumbbell)

4

-

3

Upright Row (Barbell)

3

-

Day 3

1

Deadlift (Barbell)

1

1

2

1 reps

3 reps

5 reps

90%

85%

75%

2

Incline Bench Press (Dumbbell)

4

-

3

Upright Row (Barbell)

3

-

Day 3

1

Bench Press (Barbell)

1

1

2

1 reps

1 reps

3 reps

95%

85%

75%

Day 4

1

Face Pull

3

-

2

Bench Press (Barbell)

4

8 reps

-

3

Lateral Raise (Dumbbell)

4

-

4

Lat Pulldown (Close Grip)

4

-

5

Lateral Raise (Dumbbell)

4

-

Day 4

1

Face Pull

3

-

2

Incline Bench Press (Barbell)

4

-

3

Lateral Raise (Dumbbell)

4

-

4

Lat Pulldown

4

-

5

Lateral Raise (Dumbbell)

4

-

Day 4

1

Face Pull

3

-

2

Incline Bench Press (Barbell)

4

-

3

Lateral Raise (Dumbbell)

4

-

4

Lat Pulldown

4

-

5

Lateral Raise (Dumbbell)

4

-

Day 4

1

Lat Pulldown

3

10 reps

-

Day 5

1

Squat (Barbell)

4

4 reps

RPE 6-7.5

2

Hyperextension

4

RPE 10

Day 5

1

Deadlift (Barbell)

4

4 reps

-

2

Heel Elevated Goblet Squats

4

-

Day 5

1

Romanian Deadlift (Barbell)

4

-

2

Leg Extension

4

-

Day 6

1

Incline Bench Press (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Seated Row (Cable)

4

-

4

Lateral Raise (Dumbbell)

4

-

Day 6

1

Incline Bench Press (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Seated Row (Cable)

4

-

4

Lateral Raise (Dumbbell)

4

-

Day 6

1

Incline Bench Press (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Seated Row (Cable)

4

-

4

Lateral Raise (Dumbbell)

4

-

Day 1

1

Squat (Barbell)

4 Sets

-

2

Leg Curl

4 Sets

-

3

Box Jump

3 Sets

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

2 Sets

1 Reps

3 Reps

5 Reps

90%

85%

75%

2

Incline Bench Press (Dumbbell)

4 Sets

-

3

Upright Row (Barbell)

3 Sets

-

Day 6

1

Incline Bench Press (Dumbbell)

4 Sets

-

2

Incline Curl (Dumbbell)

4 Sets

-

3

Seated Row (Cable)

4 Sets

-

4

Lateral Raise (Dumbbell)

4 Sets

-

Day 5

1

Squat (Barbell)

4 Sets

4 Reps

@6-7.5

2

Hyperextension

4 Sets

@10

Day 4

1

Face Pull

3 Sets

-

2

Bench Press (Barbell)

4 Sets

8 Reps

-

3

Lateral Raise (Dumbbell)

4 Sets

-

4

Lat Pulldown (Close Grip)

4 Sets

-

5

Lateral Raise (Dumbbell)

4 Sets

-

Day 2

1

Incline Curl (Dumbbell)

4 Sets

-

2

Wide Grip Lat Pulldown

4 Sets

-

3

Tricep Extension (Dumbbell)

4 Sets

-