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Upper Body Workout

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1 athletes joined

Program Description

Upper body workout designed to build muscle when combined with a high protein diet.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 20, 2025 05:36
  • Last Edited
    Apr 25, 2025 10:24
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ON THE BOOSTCAMP APP FOR FREE
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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
1
Floor Press (Dumbbell)
4
10 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5
Hip Bridge March
1
30 reps
RPE 6
6
Abs Crunch (Weighted)
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
11 reps
RPE 8
2
Overhead Press (Dumbbell)
4
11 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
13 reps
RPE 8
5
Hip Bridge March
1
30 reps
RPE 6
6
Abs Crunch (Weighted)
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
14 reps
RPE 8
5
Hip Bridge March
1
30 reps
RPE 6
6
Abs Crunch (Weighted)
1
40 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
14 reps
RPE 8
5
Hip Bridge March
1
30 reps
RPE 6
6
Abs Crunch (Weighted)
1
40 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
14 reps
RPE 8
2
Overhead Press (Dumbbell)
4
14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
18 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
16 reps
RPE 8
5
Hip Bridge March
1
40 reps
RPE 6
6
Abs Crunch (Weighted)
1
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
14 reps
RPE 8
2
Overhead Press (Dumbbell)
4
14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
18 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
16 reps
RPE 8
5
Hip Bridge March
1
40 reps
RPE 6
6
Abs Crunch (Weighted)
1
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
16 reps
RPE 8
2
Overhead Press (Dumbbell)
4
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
18 reps
RPE 8
5
Hip Bridge March
1
44 reps
RPE 6
6
Abs Crunch (Weighted)
1
56 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
18 reps
RPE 8
2
Overhead Press (Dumbbell)
4
18 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
22 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
5
Hip Bridge March
1
46 reps
RPE 6
6
Abs Crunch (Weighted)
1
60 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
4
12 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
13 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
13 reps
RPE 8
3
Seated Dumbbell Curl
4
13 reps
RPE 8
4
Hammer Curl
3
11 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
14 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
3
Seated Dumbbell Curl
4
14 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
14 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
3
Seated Dumbbell Curl
4
14 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
16 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
3
Seated Dumbbell Curl
4
16 reps
RPE 8
4
Hammer Curl
3
14 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
16 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
3
Seated Dumbbell Curl
4
16 reps
RPE 8
4
Hammer Curl
3
14 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
18 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
18 reps
RPE 8
3
Seated Dumbbell Curl
4
18 reps
RPE 8
4
Hammer Curl
3
14 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
3
Seated Dumbbell Curl
4
20 reps
RPE 8
4
Hammer Curl
3
16 reps
RPE 8
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
RPE 8
2A
Tricep Kickback
3
10 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
10 reps
RPE 7.5
5
V-Up
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
16 reps
RPE 8
2A
Tricep Kickback
3
11 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
13 reps
RPE 8
4
Russian Twist (Dumbbell)
2
11 reps
RPE 7.5
5
V-Up
1
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
17 reps
RPE 8
2A
Tricep Kickback
3
12 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
14 reps
RPE 8
4
Russian Twist (Dumbbell)
2
12 reps
RPE 7.5
5
V-Up
1
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
17 reps
RPE 8
2A
Tricep Kickback
3
12 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
14 reps
RPE 8
4
Russian Twist (Dumbbell)
2
12 reps
RPE 7.5
5
V-Up
1
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
18 reps
RPE 8
2A
Tricep Kickback
3
14 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
16 reps
RPE 8
4
Russian Twist (Dumbbell)
2
14 reps
RPE 7.5
5
V-Up
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
18 reps
RPE 8
2A
Tricep Kickback
3
14 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
16 reps
RPE 8
4
Russian Twist (Dumbbell)
2
14 reps
RPE 7.5
5
V-Up
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
18 reps
RPE 8
2A
Tricep Kickback
3
16 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
18 reps
RPE 8
4
Russian Twist (Dumbbell)
2
16 reps
RPE 7.5
5
V-Up
1
22 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
18 reps
RPE 8
2A
Tricep Kickback
3
18 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
20 reps
RPE 8
4
Russian Twist (Dumbbell)
2
18 reps
RPE 7.5
5
V-Up
1
24 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
6A
Push Up
1
10 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
11 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
11 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
13 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
13 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
12 reps
RPE 8
6A
Push Up
1
12 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
14 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
14 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
12 reps
RPE 8
6A
Push Up
1
16 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
14 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
14 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
12 reps
RPE 8
6A
Push Up
1
16 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
14 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
14 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
16 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
14 reps
RPE 8
6A
Push Up
1
18 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
14 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
14 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
14 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
16 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
14 reps
RPE 8
6A
Push Up
1
18 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
14 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
16 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
16 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
18 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
18 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
16 reps
RPE 8
6A
Push Up
1
20 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
16 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
18 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
18 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
5A
Overhead Press (Dumbbell)
1
18 reps
RPE 8
6A
Push Up
1
20 reps
RPE 8
7A
Bicep Curl (Dumbbell)
1
18 reps
RPE 8
8A
Lateral Raise (Dumbbell)
1
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
-
2
World's Greatest Stretch
1
5 reps
-
3
Couch Stretch
1
1 mins
-
4
Couch Stretch with Reachovers
1
5 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
5
Hip Bridge March
1 Set
30 Reps
@6
6
Abs Crunch (Weighted)
1 Set
30 Reps
@6
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Dumbbell Curl
4 Sets
12 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@8
5
Plank
3 Sets
1 mins
@8
Day 3
1
Alternating Dumbbell Curl
3 Sets
15 Reps
@8
2A
Tricep Kickback
3 Sets
10 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@8
4
Russian Twist (Dumbbell)
2 Sets
10 Reps
@7.5
5
V-Up
1 Set
15 Reps
@8
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
5A
Overhead Press (Dumbbell)
1 Set
10 Reps
@8
6A
Push Up
1 Set
10 Reps
@8
7A
Bicep Curl (Dumbbell)
1 Set
10 Reps
@8
8A
Lateral Raise (Dumbbell)
1 Set
10 Reps
@8
Day 5
1
Stretching
1 Set
1 mins
-
2
World's Greatest Stretch
1 Set
5 Reps
-
3
Couch Stretch
1 Set
1 mins
-
4
Couch Stretch with Reachovers
1 Set
5 Reps
-