Program Description
Welcome to your personalized 8-week muscle-building program, designed specifically for your advanced level and focused on your goals of enhancing your arms, back, and shoulders. With a structured approach that incorporates a mix of machine and cable exercises, you'll not only build strength but also improve stability and aesthetics in your upper body. Each workout is tailored to ensure you maximize your time in the gym, with targeted movements that respect your knee considerations while pushing your limits. Get ready to transform your physique and achieve the results you’ve been striving for, all while enjoying a balanced routine that fits seamlessly into your busy schedule.
Program Overview
- LevelAdvanced, Intermediate
- GoalBuild Muscle, Muscle
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMar 28, 2026 11:25
- Last EditedMar 29, 2026 10:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
12.3%
Upper Back
12.3%
Chest
10.2%
Biceps
10.2%
Lats
8.2%
Middle Delts
6.1%
Quadriceps
6.1%
Hamstrings
5.1%
Forearms
4.1%
Abs
3.1%
Glutes
3.1%
Rear Delts
2%
Abductors
1%
Adductors
1%
Other
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Light Jog
1
15-20 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Hammer Curl
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Cable Crossover
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Shoulder Press (Machine)3 Sets
10 Reps
-
3
Cable Crossover3 Sets
12 Reps
-
4
Tricep Extension (Cable)3 Sets
10 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
Day 2
1
Lat Pulldown (Close Grip)3 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)3 Sets
8 Reps
-
3
Seated Row (Cable)3 Sets
10 Reps
-
4
Bicep Curl (Cable)3 Sets
12 Reps
-
5
Face Pull3 Sets
12 Reps
-
Day 3
1
Bench Press (Smith Machine)3 Sets
8 Reps
-
2
Arnold Press3 Sets
10 Reps
-
3
Chest Fly (Cable)3 Sets
12 Reps
-
4
Pull-Up (Assisted)3 Sets
8 Reps
-
5
Plank3 Sets
30-60 secs
-
Day 4
1
Leg Press (Machine)3 Sets
10 Reps
-
2
Leg Curl3 Sets
12 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
5
Light Jog1 Set
15-20 mins
-
Day 5
1
Bicep Curl (Machine)3 Sets
12 Reps
-
2
Tricep Pushdown (Cable)3 Sets
12 Reps
-
3
Hammer Curl3 Sets
10 Reps
-
4
Skull Crusher3 Sets
10 Reps
-
5
Cable Crossover3 Sets
12 Reps
-