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Upper Body Everyday

by Hunter27
25 athletes joined

Program Description

Do upper body 4 times per week with legs at the beginning of every workout. Just trying this out.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 13, 2024 04:25
  • Last Edited
    Jun 05, 2025 04:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-6 reps
2-6 reps
2-6 reps
RPE 7
RPE 8
RPE 9.5
2
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9.5
4
Hammer Curl
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
8-12 reps
4-8 reps
RPE 8
RPE 9.5
4
Bench Press (Dumbbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Lat Pulldown
5
6-12 reps
RPE 9
3
T-Bar Row
2
8-15 reps
RPE 9
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
5
Shoulder Press (Machine)
2
5-10 reps
RPE 9
6
Bench Press (Close Grip)
2
4-7 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-6 Reps
2-6 Reps
2-6 Reps
@7
@8
@9.5
2
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9.5
3
Lat Pulldown
3 Sets
10 Reps
@9.5
4
Hammer Curl
2 Sets
AMRAP
@9
Day 2
1
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
4-8 Reps
@8
@9.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 3
1
Leg Press
4 Sets
15 Reps
@8
2
Lat Pulldown
5 Sets
6-12 Reps
@9
3
T-Bar Row
2 Sets
8-15 Reps
@9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
5
Shoulder Press (Machine)
2 Sets
5-10 Reps
@9
6
Bench Press (Close Grip)
2 Sets
4-7 Reps
@9