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Upper body develop

by Christopher Montecino

Program Description

Unleash your upper body potential with this focused 4-week bodybuilding program, designed for novice lifters looking to build strength and muscle. Each week features 24 workouts, combining classic movements like bench presses and bent-over rows with targeted accessory exercises to sculpt your chest, back, and arms. With a manageable 40-minute session time, you'll efficiently maximize your gains while honing your technique in a garage gym setting. Get ready to elevate your upper body strength and aesthetics!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 22, 2026 03:09
  • Last Edited
    Jan 22, 2026 03:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.7%
Upper Back
15.6%
Biceps
13.9%
Front Delts
13.6%
Chest
11.5%
Lats
11.5%
Rear Delts
6.1%
Forearms
4.1%
Middle Delts
4.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Tricep Extension (Barbell)
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Row
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@7
2
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
8 Reps
@8
4
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Rear Delt Row
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@7
2
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
8 Reps
@8
4
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Rear Delt Row
3 Sets
12 Reps
@8