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Brett Upper, Mobility, Cycling

by Brettt S.

Program Description

Unlock your potential with the Brett Upper, Mobility, Cycling program! Designed for a 12-week journey, this program emphasizes three focused training days each week, blending upper body strength, mobility work, and cycling to enhance your overall performance. Whether you're looking to improve your cycling endurance or increase your upper body flexibility, this program provides a balanced approach to elevate your fitness game. Get ready to ride stronger and move better!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 28, 2026 05:38
  • Last Edited
    Jan 28, 2026 05:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.2%
Upper Back
16.8%
Front Delts
16.1%
Lats
11.5%
Biceps
10%
Chest
9.3%
Middle Delts
7.9%
Rear Delts
5%
Forearms
3.2%
Abs
2.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
One Arm Bent Over Row
4
-
3
Overhead Press (Dumbbell)
4
-
4
Pull-Up (Weighted)
3
-
5
Concentration Curl
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Half Kneeling Arnold Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Row (Machine)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Single Arm High Row (Cable)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Push Up
3
-
5
Farmer's Walk (Weighted)
3
-
6
Shrug (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
One Arm Bent Over Row
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
-
-
-
5
Concentration Curl
1 Set
1 Set
1 Set
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
-
-
-
2
Half Kneeling Arnold Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Landmine Press
1 Set
1 Set
1 Set
-
-
-
2
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Push Up
1 Set
1 Set
1 Set
-
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
-
-
-