Program Description
Intermediate upper body program for people who primarily use running for legs
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 27, 2025 10:43
- Last EditedSep 22, 2025 12:34
Summary
Unleash your upper body potential with this focused 8-week program, designed for serious lifters looking to build strength and muscle. Comprising three sessions per week, you’ll tackle heavy lifts like the Barbell Bench Press and Overhead Press, alongside accessory movements to sculpt your arms and shoulders. This program is structured to enhance your performance and maximize gains, ensuring you stay motivated and challenged every step of the way. Get ready to transform your upper body and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
24.9%
Front Delts
24.3%
Chest
22.9%
Biceps
12.9%
Middle Delts
9.9%
Forearms
3.2%
Rear Delts
1.4%
Abs
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench - Heavy
5
3-5 reps
-
2
Incline Bench - Dumbbell - Heavy
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench (speed)
5
5 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Hammer Curl
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Bench - Heavy5 Sets
3-5 Reps
-
2
Incline Bench - Dumbbell - Heavy3 Sets
8-10 Reps
-
3
Overhead Press (Barbell)3 Sets
5-8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 2
1
Barbell Bench (speed)5 Sets
5 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3
Bench Press (Close Grip)3 Sets
8-10 Reps
-
4
Hammer Curl3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
-
2
Chest Fly (Dumbbell)3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
4
Bicep Curl (Cable)3 Sets
15-20 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
-
6
Bicep Curl (Barbell)3 Sets
10-15 Reps
-