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BoostcampPNG

U/L - P/L/P

by François Masson

Program Description

short 4 week hypertrophy program for arms, shoulders and chest

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2026 07:23
  • Last Edited
    Mar 23, 2026 07:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Neck
10.6%
Triceps
9.7%
Middle Delts
8.7%
Chest
7.2%
Biceps
6.2%
Upper Back
6%
Quadriceps
5.9%
Forearms
5.5%
Hamstrings
5%
Glutes
4.7%
Lats
4.5%
Rear Delts
4%
Abs
3.8%
Calves
2.2%
Lower Back
1.5%
Abductors
1.2%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2B
Lying Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Face Pull
2
10-15 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2B
Lying Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Face Pull
2
10-15 reps
-
3B
Chest Fly (Cable)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2A
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2B
Lying Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Chest Fly (Cable)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2A
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2B
Lying Bicep Curl (Dumbbell)
5
8-12 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Chest Fly (Cable)
3
8-12 reps
-
4A
Tricep Extension (Cable)
4
10-15 reps
-
4B
Lateral Raise (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Sissy Squat
3
10-15 reps
-
5A
Wrist Curls
3
10-15 reps
-
5B
Neck Curl
3
10-15 reps
-
5C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4A
Calf Raise (Machine)
3
10-15 reps
-
4B
Sissy Squat
3
10-15 reps
-
5A
Wrist Curls
3
10-15 reps
-
5B
Neck Curl
3
10-15 reps
-
5C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4A
Calf Raise (Machine)
4
10-15 reps
-
4B
Sissy Squat
3
10-15 reps
-
5A
Wrist Curls
3
10-15 reps
-
5B
Neck Curl
3
10-15 reps
-
5C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4A
Calf Raise (Machine)
5
10-15 reps
-
4B
Sissy Squat
3
10-15 reps
-
5A
Wrist Curls
3
10-15 reps
-
5B
Neck Curl
3
10-15 reps
-
5C
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
-
2
Lateral Raise (Machine)
3
10-15 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Tricep Extension (Rings)
3
15-20 reps
-
4B
Face Pull (Rings)
2
10-15 reps
-
4C
Pellican Curls (Rings)
3
8-12 reps
-
5A
Neck Curl
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
5C
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Lateral Raise (Machine)
3
10-15 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Tricep Extension (Rings)
3
15-20 reps
-
4B
Face Pull (Rings)
3
10-15 reps
-
4C
Pellican Curls (Rings)
3
8-12 reps
-
5A
Neck Curl
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
5C
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Lateral Raise (Machine)
4
10-15 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4A
Tricep Extension (Rings)
4
15-20 reps
-
4B
Face Pull (Rings)
2
10-15 reps
-
4C
Pellican Curls (Rings)
3
8-12 reps
-
5A
Neck Curl
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
5C
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Lateral Raise (Machine)
4
10-15 reps
-
3
Chest Press (Machine)
4
8-12 reps
-
4A
Tricep Extension (Rings)
4
15-20 reps
-
4B
Face Pull (Rings)
3
10-15 reps
-
4C
Pellican Curls (Rings)
3
8-12 reps
-
5A
Neck Curl
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
5C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Weighted)
2
8-12 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3
Glute Bridge (Barbell)
3
6-10 reps
-
4
Single Leg Standing Calf Raise
3
15-25 reps
-
5
Dragon Fly
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Weighted)
2
8-12 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3
Glute Bridge (Barbell)
3
6-10 reps
-
4
Single Leg Standing Calf Raise
3
15-25 reps
-
5
Dragon Fly
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Weighted)
2
8-12 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3
Glute Bridge (Barbell)
3
6-10 reps
-
4
Single Leg Standing Calf Raise
4
15-25 reps
-
5
Dragon Fly
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Weighted)
2
8-12 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3
Glute Bridge (Barbell)
3
6-10 reps
-
4
Single Leg Standing Calf Raise
5
15-25 reps
-
5
Dragon Fly
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
5-8 reps
-
2B
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Neck Extension
3
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5A
Lu Raise
3
10-20 reps
-
5B
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
4
5-8 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Neck Extension
3
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5A
Lu Raise
3
10-20 reps
-
5B
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
4
5-8 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Neck Extension
3
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5A
Lu Raise
4
10-20 reps
-
5B
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
4
5-8 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Neck Extension
3
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5A
Lu Raise
5
10-20 reps
-
5B
Incline Hammer Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2B
Lying Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
3B
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Sissy Squat
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5A
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5B
Neck Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5C
Neck Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Tricep Extension (Rings)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4B
Face Pull (Rings)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4C
Pellican Curls (Rings)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Neck Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5B
Neck Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5C
Wrist Curls
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 4
1
Pistol Squat (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2A
Lying Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Single Leg Standing Calf Raise
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
5
Dragon Fly
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2B
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3B
Neck Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5A
Lu Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
5B
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-