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John’s program

by John Dwyer
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 10:15
  • Last Edited
    Jun 18, 2025 07:49

Summary

Join John’s 8-week program designed to sculpt and strengthen your upper body! With five days of targeted workouts each week, you’ll engage in a variety of exercises, including machine presses, cable pushdowns, and dumbbell curls, all aimed at building muscle and enhancing endurance. This program is perfect for those looking to elevate their lifting game and achieve noticeable results. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
12 reps
100 reps
RPE 10
-
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
French Press
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Cable)
2
1
12 reps
100 reps
RPE 10
RPE 10
3
Hammer Curl
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
100 reps
RPE 10
RPE 10
6
High Row
3
12 reps
RPE 10
7
Chest Supported Row (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
100 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Leg Press
2
1
12 reps
100 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
3
French Press
3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Seated Dip (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
Dumbbell Bench Pullover
3 Sets
12 Reps
@10
Day 2
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
2
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
3
Hammer Curl
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
High Row
3 Sets
12 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
3
French Press
3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Seated Dip (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
Dumbbell Bench Pullover
3 Sets
12 Reps
@10
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
2
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
3
Hammer Curl
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
High Row
3 Sets
12 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
Day 5
1
Goblet Squat
3 Sets
12 Reps
@10
2
Seated Hamstring Curl
3 Sets
12 Reps
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Press
2 Sets
1 Set
12 Reps
100 Reps
@10
@10