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BoostcampPNG

S&T/Arms/Chest

by Justan W.
7 athletes joined

Program Description

An accessory to my PPL split focused on the upper body

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 11, 2024 04:25
  • Last Edited
    Aug 01, 2024 06:58
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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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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
3
Front Raise
5
10 reps
RPE 7
4
Upright Row (Dumbbell)
5
10 reps
RPE 7
5
Shrug (Dumbbell)
5
10 reps
RPE 7
6
Front Shrug
5
10 reps
RPE 7
7
Behind The Back Shrugs
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
2
Overhead Extension (Dumbbell)
5
10 reps
RPE 7
3
Hammer Curl
5
10 reps
RPE 7
4
Skull Crusher
5
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
5
10 reps
RPE 7
6
Wrist Curls
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Pullover (Dumbbell)
5
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7