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Chest & Forearms focus 2026

by Rhazes

Program Description

Chest & Forearms focused 4x per week upper-lower program for intermediate to advanced experience level. After upper days, do wrist curls. After lower days, stretch.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 07:34
  • Last Edited
    Jan 18, 2026 08:08
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.7%
Biceps
11.1%
Chest
10.1%
Hamstrings
8.1%
Triceps
8.1%
Quadriceps
6%
Lats
6%
Upper Back
6%
Middle Delts
5.4%
Abs
5%
Calves
4.7%
Glutes
4%
Neck
4%
Forearms
4%
Rear Delts
2.7%
Lower Back
2%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Lateral Raise (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Lateral Raise (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Lateral Raise (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Lateral Raise (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Lateral Raise (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Lateral Raise (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
4
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
4
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
4
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
4
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
4
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
4
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Neck Curl
3
6-10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 4
1
Zercher Deadlift
3 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
5
Neck Curl
3 Sets
6-10 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Dip (Weighted)
3 Sets
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
4
Pec Deck (Machine)
3 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Seated Calf Raise
4 Sets
8-12 Reps
-
5
Neck Curl
3 Sets
6-10 Reps
-
6
Abs Crunch (Machine)
3 Sets
5-8 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
3-5 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
4
Seated Row (Machine)
3 Sets
6-10 Reps
-
5
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
4 Sets
6-10 Reps
-