NEW UPPER 2026 RUTINE - SHOULDER AND CHEST PRIORIT
Transform your upper body in 10 weeks with a powerful routine designed to build strength, endurance, and confidence—let's redefine your limits!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 15 reps | @9 |
| 2 | Hip Adductor (Machine) | 3 | 12–15 reps | @9 |
| 3 | Pendulum Squat | 1 | 8–10 reps | @8.5 |
| 2 | 10–12 reps | @8.5 | ||
| 4 | Lying Leg Curl | 3 | 12–15 reps | @9.5 |
| 5 | Leg Press (45 Degrees) | 3 | 12–15 reps | @9.5 |
| 6 | Leg Extension | 3 | 12–15 reps | @9.5 |
| 7 | Seated Calf Raise | 3 | 12–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps | @8.5 |
| 2 | 8–10 reps | @8.5 | ||
| 2 | T-Bar Row | 1 | 6–8 reps | @8–9 |
| 2 | 8–10 reps | @8–9 | ||
| 3 | Chest Fly (Cable) | 3 | 12–15 reps | @8.5–9.5 |
| 4 | Wide Grip Pull-Up | 3 | 12–15 reps | @8 |
| 5 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @8.5–9.5 |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @8.5–9.5 |
| 7 | Hammer Curl (Dumbbell) | 3 | 12–15 reps | @8.5–9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | @8 |
| 2 | 8–10 reps | @8 | ||
| 2 | Barbell Row | 1 | 6–8 reps | @8 |
| 2 | 8–10 reps | @8 | ||
| 3 | Pec Deck (Machine) | 3 | 8–12 reps | @8.5 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @8.5 |
| 5 | Chest Press (Machine) | 3 | 8–12 reps | @8.5 |
| 6 | Seated Dip (Machine) | 3 | 12–15 reps | @8.5 |
| 7 | Preacher Curl (Machine) | 3 | 12–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 6–8 reps | @8 |
| 2 | 8–10 reps | @8 | ||
| 2 | Lateral Raise (Cable) | 3 | 12–15 reps | @8.5 |
| 3 | Hip Adductor (Machine) | 3 | 12–15 reps | @8.5 |
| 4 | Romanian Deadlift (Barbell) | 1 | 6–8 reps | @8 |
| 2 | 8–10 reps | @8 | ||
| 5 | Leg Curl | 3 | 12–15 reps | @8.5 |
| 6 | Hack Squat | 3 | 10–12 reps | @8 |
| 7 | Calf Raise (Machine) | 3 | 12–15 reps | @8.5 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, NEW UPPER 2026 RUTINE - SHOULDER AND CHEST PRIORIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
NEW UPPER 2026 RUTINE - SHOULDER AND CHEST PRIORIT 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
NEW UPPER 2026 RUTINE - SHOULDER AND CHEST PRIORIT 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.
Get started
