Upper Body Only💪
Mike Mentzer inspired training focused only on upper body gains. Small sets with high intensity. Focused on recovery days as Mike preached. 💪
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 3 | 0 reps | @8.5 |
| 2 | Dip (Weighted) | 2 | 0 reps | @9–10 |
| 3 | Incline Curl (Dumbbell) | 3 | 0 reps | @8.5 |
| 4 | Preacher Curl (Machine) | 2 | 0 reps | @9–10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 0 reps |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 0 reps |
| 2 | Supine Press | 2 | 0 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Upper Body Only💪 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 60 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.
Upper Body Only💪 is structured around 3 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.
Upper Body Only💪 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
