4 Day Upper body focus
Upper body focus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cable Crossover | 2 | 10–15 reps | @7 |
| 1 | 10–15 reps | @10 | ||
| 1 | 10–15 reps | @8 | ||
| 2 | High Row | 1 | 8–12 reps | @7 |
| 2 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @7.5 | ||
| 3 | Decline Bench Press (Barbell) | 1 | 8–10 reps | @6 |
| 1 | 8–10 reps | @8 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @6.5 | ||
| 4 | Arnold Press | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @9 | ||
| 5 | Chest Supported Row (Machine) | 1 | 8–12 reps | @6.5 |
| 2 | 8–12 reps | @8 | ||
| 6 | Tricep Rope Push Down (Cable) | 2 | 10–15 reps | @7 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @9 | ||
| 7 | Bicep Curl (Cable) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @7.5 | ||
| 8 | Bicep Curl (Machine) | 5 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 10–15 reps | @7 |
| 2 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @9 | ||
| 2 | Hack Squat | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @8 | ||
| 3 | Goblet Squat | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 4 | Leg Extension | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 5 | Lying Leg Curl | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @7 | ||
| 6 | Squat (Bodyweight) | 1 | 8–14 reps | @9 |
| 2 | 8–14 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Push Up | 3 | 8–12 reps | @8 |
| 2 | Cable Crossover | 3 | 10–15 reps | @8 |
| 3 | Hammer Curl | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @8 | ||
| 4 | Tricep Rope Push Down (Cable) | 2 | 10–15 reps | @9 |
| 1 | 10–15 reps | @8 | ||
| 5 | Lat Pulldown (Neutral Grip) | 1 | 8–12 reps | @7 |
| 2 | 8–12 reps | @8 | ||
| 6 | High Row | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 7 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @8 | ||
| 8 | Bicep Curl (Machine) | 5 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 1 | 15–20 reps | @7.5 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @8.5 | ||
| 2 | Lateral Raise (Cable) | 1 | 8–10 reps | @7.5 |
| 2 | 8–10 reps | @9 | ||
| 3 | Push Up | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8.5 | ||
| 4 | Face Pull | 1 | 10–14 reps | @8 |
| 1 | 10–14 reps | @9.5 | ||
| 1 | 10–14 reps | @9 | ||
| 5 | Arnold Press | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 6 | Pec Fly (Dumbbell) | 1 | 10–15 reps | @8.5 |
| 1 | 10–15 reps | @9.5 | ||
| 1 | 10–15 reps | @10 | ||
| 7 | Upright Row (Cable) | 2 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 8 | Chest Fly (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 1 | 10–15 reps | @10 |
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, 4 Day Upper body focus 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 full gym. 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 90 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.
4 Day Upper body focus is structured around 4 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.
4 Day Upper body focus 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.
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