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RP Chest and Arms

by Andrew B.
38 athletes joined

Program Description

Upper body program focused on chest and arm hypertrophy.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 15, 2024 12:05
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unlock your upper body potential with the RP Chest and Arms program, designed for those ready to build strength and definition over 12 weeks. Committing just three days a week, you'll engage in a variety of targeted exercises like bench presses, bicep curls, and tricep pushdowns, ensuring balanced development of your chest and arms. Each session is crafted to maximize muscle engagement, using essential equipment found in any garage gym. Get ready to sculpt your physique and increase your lifting power!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
4
Skull Crusher
3 Sets
8 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
5
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Bench Press (Smith Machine)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Upright Row (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Seated Overhead Extension (EZ Bar)
3 Sets
8 Reps
-