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Zach's upper focus

by Zach Anglin
2 athletes joined

Program Description

Increase upper body size while maintaining leg size.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 18, 2024 12:31
  • Last Edited
    Jun 18, 2025 11:41

Summary

Unlock your upper body potential with Zach's Upper Focus program! This 6-week plan is designed to be completed 5 days a week, targeting your chest, back, shoulders, and arms with a variety of effective dumbbell and machine exercises. Each session emphasizes progressive overload to build strength and muscle definition, ensuring you stay challenged and motivated. Perfect for at-home workouts, this program will help you sculpt a powerful upper body while enhancing your overall fitness. Get ready to push your limits and see results!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.6%
Upper Back
13.6%
Lats
11.1%
Front Delts
10.4%
Triceps
9.9%
Biceps
8.7%
Middle Delts
7.4%
Rear Delts
7.2%
Calves
5%
Hamstrings
4%
Glutes
2.5%
Quadriceps
2.5%
Forearms
1.2%
Adductors
1%
Lower Back
0.5%
Abs
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
2
-
3
Incline Curl (Dumbbell)
3
-
4
Y Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
2
-
3
Incline Curl (Dumbbell)
3
-
4
Y Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
2
-
3
Incline Curl (Dumbbell)
3
-
4
Y Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
2
-
3
Incline Curl (Dumbbell)
3
-
4
Y Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
2
-
3
Incline Curl (Dumbbell)
3
-
4
Y Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
2
-
3
Incline Curl (Dumbbell)
3
-
4
Y Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Calf Raise (Leg Press)
4
-
4
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Calf Raise (Leg Press)
4
-
4
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Calf Raise (Leg Press)
4
-
4
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Calf Raise (Leg Press)
4
-
4
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Calf Raise (Leg Press)
4
-
4
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Calf Raise (Leg Press)
4
-
4
Seated Shoulder Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
JM Press
3
-
4
Lying Side Lateral Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
JM Press
3
-
4
Lying Side Lateral Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
JM Press
3
-
4
Lying Side Lateral Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
JM Press
3
-
4
Lying Side Lateral Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
JM Press
3
-
4
Lying Side Lateral Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
JM Press
3
-
4
Lying Side Lateral Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
-
2
Lat Prayer
3
-
3
Y Raise
3
-
4
Preacher Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
-
2
Lat Prayer
3
-
3
Y Raise
3
-
4
Preacher Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
-
2
Lat Prayer
3
-
3
Y Raise
3
-
4
Preacher Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
-
2
Lat Prayer
3
-
3
Y Raise
3
-
4
Preacher Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
-
2
Lat Prayer
3
-
3
Y Raise
3
-
4
Preacher Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
-
2
Lat Prayer
3
-
3
Y Raise
3
-
4
Preacher Curl (Dumbbell)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
@7
2
Chest Fly (Dumbbell)
3 Sets
@7
3
Lying Side Lateral Raise
2 Sets
@7
4
Single Arm Overhead Tricep Extension
2 Sets
@7
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
-
2
Dumbbell Row
2 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
Y Raise
2 Sets
-
Day 3
1
Hamstring Curl
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Calf Raise (Leg Press)
4 Sets
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
-
Day 4
1
Bench Press (Dumbbell)
2 Sets
-
2
Incline Chest Fly (Dumbbell)
3 Sets
-
3
JM Press
3 Sets
-
4
Lying Side Lateral Raise
2 Sets
-
Day 5
1
Single Arm Row (Cable)
2 Sets
-
2
Lat Prayer
3 Sets
-
3
Y Raise
3 Sets
-
4
Preacher Curl (Dumbbell)
2 Sets
-