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Fit mit Tom Upper / Limbs

by Thomas V.

Program Description

Building aesthetics especially for those lacking arms and shoulders

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2025 01:21
  • Last Edited
    Aug 19, 2025 11:10
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Pullover (Machine)
2
10-15 reps
-
6A
Lateral Raise (Machine)
2
10-15 reps
-
6B
Pec Deck (Machine)
2
10-15 reps
-
7A
Calf Raise (Leg Press)
2
8-12 reps
-
7B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Pullover (Machine)
2
10-15 reps
-
6A
Lateral Raise (Machine)
2
10-15 reps
-
6B
Pec Deck (Machine)
2
10-15 reps
-
7A
Calf Raise (Leg Press)
2
8-12 reps
-
7B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Wrist Curls
3
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Wrist Curls
3
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Wrist Curls
3
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Wrist Curls
3
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
T-Bar Row
3
6-10 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
T-Bar Row
3
6-10 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Wide Grip Lat Pulldown
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Wide Grip Lat Pulldown
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Wide Grip Lat Pulldown
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Wide Grip Lat Pulldown
2
6-10 reps
-
5
Shoulder Press (Plate Loaded)
2
6-10 reps
-
6
Pullover (Machine)
2
10-15 reps
-
7A
Lateral Raise (Machine)
2
10-15 reps
-
7B
Pec Deck (Machine)
2
10-15 reps
-
8A
Calf Raise (Leg Press)
2
8-12 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Pullover (Machine)
2
10-15 reps
-
6A
Lateral Raise (Machine)
2
10-15 reps
-
6B
Pec Deck (Machine)
2
10-15 reps
-
7A
Calf Raise (Leg Press)
2
8-12 reps
-
7B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Shoulder Press (Plate Loaded)
2
6-10 reps
-
5
Pullover (Machine)
2
10-15 reps
-
6A
Lateral Raise (Machine)
2
10-15 reps
-
6B
Pec Deck (Machine)
2
10-15 reps
-
7A
Calf Raise (Leg Press)
2
8-12 reps
-
7B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Belt Squat
2
6-10 reps
-
3B
Jefferson Curl
2
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5
Wrist Curls
3
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Belt Squat
2
6-10 reps
-
3B
Jefferson Curl
2
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5
Wrist Curls
3
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Belt Squat
2
6-10 reps
-
3B
Jefferson Curl
2
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5
Wrist Curls
3
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Belt Squat
2
6-10 reps
-
3B
Jefferson Curl
2
8-12 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5
Wrist Curls
3
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
T-Bar Row
3
6-10 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
3
6-10 reps
-
1B
Concentration Curl
3
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
T-Bar Row
3
6-10 reps
-
4A
Reverse Pec Deck
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
5A
Belt Squat
2
6-10 reps
-
5B
Jefferson Curl
2
8-12 reps
-
6A
Hanging Leg Raise
2
12 reps
-
6B
Calf Raise (Leg Press)
2
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
2 Sets
6-10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
-
4
T-Bar Row
2 Sets
6-10 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
-
6
Pullover (Machine)
2 Sets
10-15 Reps
-
7A
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
7B
Pec Deck (Machine)
2 Sets
10-15 Reps
-
8A
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
8B
Decline Crunch (Weighted)
2 Sets
6-10 Reps
-
Day 2
1A
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
1B
Concentration Curl
3 Sets
6-10 Reps
-
2A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3
Wrist Curls
3 Sets
8-12 Reps
-
4A
Reverse Pec Deck
2 Sets
10-15 Reps
-
4B
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
5A
Belt Squat
2 Sets
6-10 Reps
-
5B
Jefferson Curl
2 Sets
8-12 Reps
-
6A
Hanging Leg Raise
2 Sets
12 Reps
-
6B
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
2 Sets
6-10 Reps
-
3
T-Bar Row
3 Sets
6-10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
-
6
Pullover (Machine)
2 Sets
10-15 Reps
-
7A
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
7B
Pec Deck (Machine)
2 Sets
10-15 Reps
-
8A
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
8B
Decline Crunch (Weighted)
2 Sets
6-10 Reps
-
Day 4
1A
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
1B
Concentration Curl
3 Sets
6-10 Reps
-
2A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3A
Belt Squat
2 Sets
6-10 Reps
-
3B
Jefferson Curl
2 Sets
8-12 Reps
-
4A
Reverse Pec Deck
2 Sets
10-15 Reps
-
4B
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
5
Wrist Curls
3 Sets
8-12 Reps
-
6A
Hanging Leg Raise
2 Sets
12 Reps
-
6B
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-