Fit mit Tom Upper / Limbs
Hypertrophy focused Training. This is an Arm specialization program, with only a few sets per week for legs. Upper workout is very balanced.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 7A | Lateral Raise (Machine) | 2 | 10–15 reps |
| 7B | Pec Deck (Machine) | 2 | 10–15 reps |
| Superset | |||
| 8A | Calf Raise (Leg Press) | 2 | 8–12 reps |
| 8B | Decline Crunch (Weighted) | 2 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | JM Press (Smith Machine) | 3 | 6–10 reps |
| 1B | Concentration Curl | 3 | 6–10 reps |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 2B | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 3 | Wrist Curls | 3 | 8–12 reps |
| Superset | |||
| 4A | Reverse Pec Deck | 2 | 10–15 reps |
| 4B | Lateral Raise (Machine) | 2 | 10–15 reps |
| Superset | |||
| 5A | Belt Squat | 2 | 6–10 reps |
| 5B | Jefferson Curl | 2 | 8–12 reps |
| Superset | |||
| 6A | Hanging Leg Raise | 2 | 12 reps |
| 6B | Calf Raise (Leg Press) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 7A | Lateral Raise (Machine) | 2 | 10–15 reps |
| 7B | Pec Deck (Machine) | 2 | 10–15 reps |
| Superset | |||
| 8A | Calf Raise (Leg Press) | 2 | 8–12 reps |
| 8B | Decline Crunch (Weighted) | 2 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | JM Press (Smith Machine) | 3 | 6–10 reps |
| 1B | Concentration Curl | 3 | 6–10 reps |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 2B | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| Superset | |||
| 3A | Belt Squat | 2 | 6–10 reps |
| 3B | Jefferson Curl | 2 | 8–12 reps |
| Superset | |||
| 4A | Reverse Pec Deck | 2 | 10–15 reps |
| 4B | Lateral Raise (Machine) | 2 | 10–15 reps |
| 5 | Wrist Curls | 3 | 8–12 reps |
| Superset | |||
| 6A | Hanging Leg Raise | 2 | 12 reps |
| 6B | Calf Raise (Leg Press) | 2 | 8–12 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Fit mit Tom Upper / Limbs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 70 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.
Fit mit Tom Upper / Limbs 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fit mit Tom Upper / Limbs 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
