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Build UP

by Leventis Fourth

Program Description

Build UP is a focused 3-day workout routine designed to build a significantly wider and more powerful upper body. The primary goal is to emphasize the latissimus dorsi (lats) and deltoids (shoulders), creating the highly sought-after V-taper physique. This program goes beyond just aesthetics. It systematically targets all major upper body muscles—including the chest, biceps, and triceps—to ensure balanced development, increased strength, and a well-defined, sculpted look. By combining foundational barbell and dumbbell exercises, each session is optimized to stimulate muscle growth and maximize results. This routine is ideal for anyone committed to building substantial upper body mass and achieving a broader, more commanding physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 24, 2025 02:36
  • Last Edited
    Jul 24, 2025 06:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8+ reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
3
Barbell Row
4
8-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8+ reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
3
Barbell Row
4
8-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8+ reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
3
Barbell Row
4
8-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8+ reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
3
Barbell Row
4
8-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Hammer Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
5
French Press
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
6
Dip (Weighted)
5
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
5
French Press
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
6
Dip (Weighted)
5
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
5
French Press
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
6
Dip (Weighted)
5
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
5
French Press
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
6
Dip (Weighted)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
5
French Press
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@8.5
6
Dip (Weighted)
5 Sets
8-12 Reps
@9
Day 3
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
@7
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
12-15 Reps
@8
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8
6
Front Raise
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
8+ Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
3
Barbell Row
4 Sets
8-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@7
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8