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Matt's upper body program

by James East
3 athletes joined
4.0
(1 rating)

Program Description

Every week for three weeks, add a set. On the fourth week, you go down in sets and up in weight, this allows you to deload before kicking it up again. It should build muscle as well as strength. Feel free to change up the lifts, I use Dumbell bench because I'm trying to get my chest symmetrical. If you want to do barbell bench go ahead. I do, however, suggest keeping the curls and tricep movements.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2025 01:01
  • Last Edited
    Jun 14, 2025 11:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
17.3%
Triceps
16.4%
Front Delts
14.4%
Biceps
13.6%
Upper Back
11.5%
Lats
9.4%
Middle Delts
9.2%
Rear Delts
6%
Forearms
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
10 reps
-
3
Pec Deck (Machine)
2
10 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
4
15 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4
Incline Curl (Dumbbell)
5
15 reps
-
5
Chest Supported Row (Machine)
5
10 reps
-
6
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
10 reps
-
3
Pec Deck (Machine)
2
10 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Chest Supported Row (Machine)
4
15 reps
-
6
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4
Incline Curl (Dumbbell)
5
15 reps
-
5
Chest Supported Row (Machine)
5
10 reps
-
6
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
10 reps
-
3
Pec Deck (Machine)
2
10 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
4
15 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4
Incline Curl (Dumbbell)
5
15 reps
-
5
Chest Supported Row (Machine)
5
10 reps
-
6
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
10 reps
-
3
Pec Deck (Machine)
2
10 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
4
15 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4
Incline Curl (Dumbbell)
5
15 reps
-
5
Chest Supported Row (Machine)
5
10 reps
-
6
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
10 reps
-
3
Pec Deck (Machine)
2
10 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
4
15 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4
Incline Curl (Dumbbell)
5
15 reps
-
5
Chest Supported Row (Machine)
5
10 reps
-
6
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
10 reps
-
3
Pec Deck (Machine)
2
10 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
French Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
5
15 reps
-
2
Seated Overhead Press (Dumbbell)
5
10 reps
-
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
5
10 reps
-
6
French Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
French Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
5
15 reps
-
2
Seated Overhead Press (Dumbbell)
5
10 reps
-
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
5
10 reps
-
6
French Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
French Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
5
15 reps
-
2
Seated Overhead Press (Dumbbell)
5
10 reps
-
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
5
10 reps
-
6
French Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
French Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
French Press
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
5
15 reps
-
2
Seated Overhead Press (Dumbbell)
5
10 reps
-
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
5
10 reps
-
6
French Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
French Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
5
15 reps
-
2
Seated Overhead Press (Dumbbell)
5
10 reps
-
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
5
15 reps
-
6
French Press
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
French Press
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
-
3
Pec Deck (Machine)
2 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
Day 2
1
Bicep Curl (Machine)
3 Sets
15 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
2 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6
French Press
3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
James EastMan
7 months ago
7 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I created this program, and after 9 weeks, I changed the exercises some and added in ab work. So far, it's been a good experience, and I have run it on a cut still making gains along the way. I might add the leg days in another program. I'm sure I'll be the only one to run this program, but if not, I hope yall enjoy it.