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Upper Body Musclebuilding

by Mayville M.

Program Description

Double Progression: Stay in the rep range. When you hit the top reps on all sets -> Increase weight on the next session! 60-90s rest between supersets.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 19, 2026 07:38
  • Last Edited
    Mar 19, 2026 07:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.7%
Triceps
15.2%
Front Delts
13.9%
Lats
12.7%
Biceps
11.4%
Chest
10.1%
Middle Delts
8.9%
Rear Delts
6.3%
Forearms
2.5%
Abs
1.3%
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Cable)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Cable)
3
10-15 reps
-
2B
Face Pull
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
10-15 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Single Arm Row (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
1B
Seated Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2B
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
1B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2A
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-