logo
BoostcampPNG

S&T/Arms/Chest

by Justan W.
16 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 17, 2025 10:40

Summary

Unleash your upper body potential with the S&T/Arms/Chest program, a comprehensive 8-week journey designed to sculpt and strengthen your shoulders, arms, and chest. Committing just three days a week, you'll engage in targeted dumbbell exercises that maximize muscle growth and enhance definition. Each session focuses on key movements like dumbbell curls, lateral raises, and overhead extensions, ensuring balanced development across all major muscle groups. Get ready to elevate your strength and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.1%
Front Delts
15.5%
Forearms
11.8%
Triceps
11.8%
Chest
11.8%
Biceps
10%
Middle Delts
9.1%
Rear Delts
5.5%
Lats
4.5%
Abs
0.9%
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
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
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