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Upper Focus Split

by Nicholas Stirling

Program Description

Bulk up chest, back, shoulders, and arms

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 12, 2025 12:07
  • Last Edited
    Aug 12, 2025 12:17

Summary

Unlock your upper body potential with the Upper Focus Split program! Over the course of 8 weeks, you'll engage in a dynamic 5-day training routine designed to sculpt your arms, chest, shoulders, and back. Each session combines essential exercises like bicep curls, pull-ups, and bench presses, ensuring a balanced approach to strength and hypertrophy. Perfect for those with a garage gym setup, this program will challenge your limits and elevate your performance, one rep at a time. Get ready to see and feel the results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.4%
Biceps
14.1%
Triceps
10.5%
Chest
8.5%
Lats
7.6%
Forearms
5.9%
Front Delts
5.8%
Middle Delts
4.7%
Hamstrings
4.5%
Glutes
4.5%
Rear Delts
4%
Quadriceps
3.7%
Lower Back
2.7%
Abs
2.5%
Calves
2.2%
Other
0.8%
Adductors
0.4%
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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
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Barbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Barbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Barbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Barbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
6
10-20 reps
-
2A
Pull-Up (Bodyweight)
4
8-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Shrug (Dumbbell)
6
10-20 reps
-
4
Inverted Row
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2A
Bench Press (Barbell)
4
10-15 reps
-
2B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
3
Dip (Bodyweight)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2
Bench Press (Barbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2A
Bench Press (Barbell)
4
10-15 reps
-
2B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
3
Dip (Bodyweight)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2
Bench Press (Barbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2A
Bench Press (Barbell)
4
10-15 reps
-
2B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
3
Dip (Bodyweight)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2
Bench Press (Barbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2A
Bench Press (Barbell)
4
10-15 reps
-
2B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
3
Dip (Bodyweight)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
6
10-20 reps
-
1B
Lateral Raise (Dumbbell)
6
10-20 reps
-
2
Bench Press (Barbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2
Pendlay Row
4
10-15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2A
Pendlay Row
4
10-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2
Pendlay Row
4
10-15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2A
Pendlay Row
4
10-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2
Pendlay Row
4
10-15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2A
Pendlay Row
4
10-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2
Pendlay Row
4
10-15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
6
10-20 reps
-
1B
Shrug (Barbell)
6
10-20 reps
-
2A
Pendlay Row
4
10-15 reps
-
2B
Romanian Deadlift (Dumbbell)
4
10-20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4
10-15 reps
-
4
Bicep Curl (Dumbbell)
4
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Box Jump
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Box Jump
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Box Jump
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Box Jump
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
6
10-20 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3A
Chest Fly (Dumbbell)
4
10-20 reps
-
3B
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2A
Y Raise (Dumbbell)
6
10-20 reps
-
2B
Wrist Curls
5
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Y Raise (Dumbbell)
6
10-20 reps
-
2A
Wrist Curls
5
10-20 reps
-
2B
Squat (Barbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2A
Y Raise (Dumbbell)
6
10-20 reps
-
2B
Wrist Curls
5
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Y Raise (Dumbbell)
6
10-20 reps
-
2A
Wrist Curls
5
10-20 reps
-
2B
Squat (Barbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2A
Y Raise (Dumbbell)
6
10-20 reps
-
2B
Wrist Curls
5
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Y Raise (Dumbbell)
6
10-20 reps
-
2A
Wrist Curls
5
10-20 reps
-
2B
Squat (Barbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Bulgarian Split Squat (Dumbbell)
4
10-20 reps
-
2A
Y Raise (Dumbbell)
6
10-20 reps
-
2B
Wrist Curls
5
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
6
10-20 reps
-
1B
Y Raise (Dumbbell)
6
10-20 reps
-
2A
Wrist Curls
5
10-20 reps
-
2B
Squat (Barbell)
4
10-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (EZ Bar)
6 Sets
10-20 Reps
-
2A
Pull-Up (Bodyweight)
4 Sets
8-15 Reps
-
2B
Romanian Deadlift (Barbell)
4 Sets
10-20 Reps
-
3
Shrug (Dumbbell)
6 Sets
10-20 Reps
-
4
Inverted Row
4 Sets
10-20 Reps
-
Day 2
1A
Skull Crusher (Dumbbell)
6 Sets
10-20 Reps
-
1B
Lateral Raise (Dumbbell)
6 Sets
10-20 Reps
-
2A
Bench Press (Barbell)
4 Sets
10-15 Reps
-
2B
Single Leg Calf Raise (Weighted)
4 Sets
10-20 Reps
-
3
Dip (Bodyweight)
4 Sets
10-15 Reps
-
Day 3
1A
Incline Curl (Dumbbell)
6 Sets
10-20 Reps
-
1B
Shrug (Barbell)
6 Sets
10-20 Reps
-
2
Pendlay Row
4 Sets
10-15 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
15-25 Reps
-
Day 4
1
Overhead Tricep Extension (Dumbbell)
6 Sets
10-20 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3A
Chest Fly (Dumbbell)
4 Sets
10-20 Reps
-
3B
Box Jump
3 Sets
10-20 Reps
-
Day 5
1A
Bicep Curl (EZ Bar)
6 Sets
10-20 Reps
-
1B
Bulgarian Split Squat (Dumbbell)
4 Sets
10-20 Reps
-
2A
Y Raise (Dumbbell)
6 Sets
10-20 Reps
-
2B
Wrist Curls
5 Sets
10-20 Reps
-