Upper Beast 2.0
Hypertrophy training program for intermediate lifters searching for optimal training with specific focus on upper body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 5–8 reps |
| 2 | Single Arm Row (Cable) | 3 | 8–11 reps |
| 3 | Pendlay Row | 3 | 5–7 reps |
| 4 | Underhand Lat Pulldown | 2 | 6–9 reps |
| 5 | Wide Grip Lat Pulldown | 2 | 8–12 reps |
| 6 | Chest Supported Row (Dumbbell) | 3 | 7–11 reps |
| 7 | Lying Rear Lateral Raise | 3 | 8–13 reps |
| 8 | Hyperextension | 3 | 9–13 reps |
| 9 | Shrug (Dumbbell) | 4 | AMRAP |
| 10 | Neck Curl | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 3+ reps |
| 2 | Chest Fly (Cable) | 2 | 11–14 reps |
| 3 | Bench Press (Smith Machine) | 2 | 5–9 reps |
| 4 | Seated Dip (Machine) | 2 | AMRAP |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 7–9 reps |
| 6 | Overhead Tricep Extension (Cable) | 1 | 9–11 reps |
| 1 | 9–20 reps | ||
| 7 | Chest Fly (Cable) | 2 | 12–15 reps |
| 8 | Tricep Extension (Cable) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 6–9 reps |
| 2 | Seated Row (Cable) | 3 | 7–11 reps |
| 3 | Standing Pullover (Cable) | 3 | 11–14 reps |
| 4 | Bent Over Row (Dumbbell) | 2 | 12–15 reps |
| 5 | Shrug (Dumbbell) | 2 | AMRAP |
| 6 | Single Arm High Row (Cable) | 2 | 22 reps |
| 7 | Neck Flexion | 3 | 12–15 reps |
| 8 | Hanging Toes To Bar | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 2 | 7–9 reps |
| 2 | Bayesian Curl | 4 | 9–12 reps |
| 3 | 21s (EZ Bar) | 3 | 15–20 reps |
| 4 | Rear Delt Row | 3 | 15 reps |
| 5 | Lateral Raise (Cable) | 3 | 9–15 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 4–6 reps |
| 7 | Lying Side Lateral Raise | 3 | 10 reps |
| 8 | Shoulder 21s | 3 | 7–9 reps |
| 9 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 4–6 reps |
| 2 | Chest Press (Machine) | 2 | 11–13 reps |
| 3 | Chest Fly (Cable) | 1 | 9–11 reps |
| 1 | 12–15 reps | ||
| 4 | Seated Dip (Machine) | 2 | 15–20 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 6 | Tricep Kickback | 3 | 14–17 reps |
| 7 | Dips Between Chairs | 1 | AMRAP |
| 8 | Decline Crunch | 3 | 15 reps |
| 9 | Bent Leg Raise | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Cable) | 2 | 6–10 reps |
| 2 | Incline Curl (Dumbbell) | 4 | 8–12 reps |
| 3 | Reverse Bicep Curl (Dumbbell) | 3 | 15–20 reps |
| 4 | Reverse Pec Deck | 3 | 6–9 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 7 | Seated Military Press (Smith Machine) | 3 | 7–9 reps |
| 8 | Front Raise | 3 | 8–11 reps |
| 9 | Upright Row (Cable) | 2 | 12–15 reps |
| 10 | Lateral Raise (Machine) | 2 | 15–20 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper Beast 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Upper Beast 2.0 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper Beast 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
