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Firmament

by Vladimir S.

Program Description

This program is designed for those interested in giving the emphasis to the upper back, arms, as well as acquiaring different feats of strength along the way, getting jacked, stacked, suculent, dense.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 07, 2025 09:22
  • Last Edited
    Dec 09, 2025 12:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Biceps
11.7%
Triceps
10.6%
Front Delts
8.5%
Lats
8.5%
Abs
6.7%
Chest
6.4%
Hamstrings
5.7%
Middle Delts
4.3%
Forearms
4.3%
Quadriceps
4.3%
Glutes
4.3%
Rear Delts
4.3%
Calves
4.3%
Lower Back
0.7%
Adductors
0.7%
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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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Star
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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
3 reps
-
2
Barbell Row
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
High Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
High Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
High Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
High Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
High Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
High Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10-15 reps
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
French Press
3
6-10 reps
-
7
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10-15 reps
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
French Press
3
6-10 reps
-
7
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10-15 reps
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
French Press
3
6-10 reps
-
7
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10-15 reps
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
French Press
3
6-10 reps
-
7
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10-15 reps
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
French Press
3
6-10 reps
-
7
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10-15 reps
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
French Press
3
6-10 reps
-
7
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
BTN Press (Barbell)
3
6-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
BTN Press (Barbell)
3
6-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
BTN Press (Barbell)
3
6-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
BTN Press (Barbell)
3
6-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
BTN Press (Barbell)
3
6-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
BTN Press (Barbell)
3
6-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Roman Chair Sit Up
3
10-15 reps
-
7
Wrist Curl (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
JM Press
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
JM Press
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
JM Press
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
JM Press
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
JM Press
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
JM Press
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
High Row
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Roman Chair Sit Up
3 Sets
10-15 Reps
-
7
Wrist Curl (Barbell)
3 Sets
15-20 Reps
-
Day 2
1
Power Shrug
3 Sets
10-15 Reps
-
2
Bulgarian Split Squat (Barbell)
2 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Reverse Pec Deck
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
French Press
3 Sets
6-10 Reps
-
7
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
4-8 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-8 Reps
-
3
BTN Press (Barbell)
3 Sets
6-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
6
Roman Chair Sit Up
3 Sets
10-15 Reps
-
7
Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
4-8 Reps
-
2
Lying Leg Curl
2 Sets
8-12 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
5
JM Press
3 Sets
8-12 Reps
-
6
Upright Row (Barbell)
3 Sets
10-15 Reps
-
7
Seated Calf Raise
3 Sets
10-15 Reps
-