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by Garrett M.
1.0
(1 rating)

Program Description

Upper body focused with minor legs.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 20, 2024 03:01
  • Last Edited
    Aug 02, 2025 01:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Biceps
12.3%
Upper Back
10.7%
Middle Delts
10.5%
Front Delts
9.6%
Lats
8.1%
Chest
7.9%
Forearms
7%
Hamstrings
5.5%
Calves
4.1%
Quadriceps
4.1%
Glutes
2.3%
Lower Back
1.7%
Rear Delts
1.1%
Abs
0.8%
Abductors
0.3%
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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)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
7
Glute Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
2 Sets
-
2
Lat Pulldown
3 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Seated Row (Cable)
2 Sets
-
5
Bicep Curl (Cable)
4 Sets
-
6
Straight Leg Calf Raise
3 Sets
-
7
Lying Leg Curl
2 Sets
-
8
Wrist Curls
3 Sets
-
Day 3
1
Skull Crusher
3 Sets
-
2
Overhead Tricep Extension (Cable)
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Romanian Deadlift (Barbell)
2 Sets
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
-
2
Preacher Curl (Barbell)
3 Sets
-
3
Bicep Curl (Cable)
3 Sets
-
4
Pull-Up (Assisted)
4 Sets
-
5
Incline Bench Press (Smith Machine)
3 Sets
-
6
Wrist Curls
4 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
4 Sets
-
3
Shrug (Dumbbell)
4 Sets
-
4
Deadlift (Barbell)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Standing Calf Raise
3 Sets
-
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
Dip (Bodyweight)
4 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Leg Press (45 Degrees)
2 Sets
-
7
Glute Kickback
2 Sets
-