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Upper Body Workout

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3 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
    Jun 18, 2025 08:23

Summary

Unleash your upper body potential with this comprehensive 8-week workout program designed for serious gains. Committing to five days a week, you'll engage in targeted exercises like Dumbbell Floor Presses and Overhead Presses to sculpt your chest, shoulders, and arms. Each session is structured to challenge your strength and endurance, ensuring you maximize muscle growth while honing your technique. Get ready to transform your upper body and build a powerful physique!
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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
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
-