Upper Body Workout
Quick easy and simple Upper body workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Floor Press (Dumbbell) | 4 | 10 reps | @8 |
| 2 | Overhead Press (Dumbbell) | 4 | 10 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Hip Bridge March | 1 | 30 reps | @6 |
| 6 | Abs Crunch (Weighted) | 1 | 30 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Seated Dumbbell Curl | 4 | 12 reps | @8 |
| 4 | Hammer Curl | 3 | 10 reps | @8 |
| 5 | Plank | 3 | 1 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Alternating Dumbbell Curl | 3 | 15 reps | @8 |
| Superset | ||||
| 2A | Tricep Kickback | 3 | 10 reps | @8 |
| 3 | Overhead Extension (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Russian Twist (Dumbbell) | 2 | 10 reps | @7.5 |
| 5 | V-Up | 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Floor Press (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 5A | Overhead Press (Dumbbell) | 1 | 10 reps | @8 |
| Superset | ||||
| 6A | Push Up | 1 | 10 reps | @8 |
| Superset | ||||
| 7A | Bicep Curl (Dumbbell) | 1 | 10 reps | @8 |
| Superset | ||||
| 8A | Lateral Raise (Dumbbell) | 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 1 min |
| 2 | World's Greatest Stretch | 1 | 5 reps |
| 3 | Couch Stretch | 1 | 1 min |
| 4 | Couch Stretch with Reachovers | 1 | 5 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper Body Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Upper Body Workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper Body Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
