logo
BoostcampPNG

Upper Body Everyday

by Hunter27
26 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
    Jul 22, 2025 02:14

Summary

Unlock your upper body potential with the "Upper Body Everyday" program! Over the course of 4 weeks, you'll engage in 4 targeted workouts each week, focusing on essential lifts like the Pendlay Row, Incline Bench Press, and Hammer Curl. This program is designed to build strength and muscle definition, utilizing a mix of barbells, dumbbells, and machines to ensure comprehensive development. Get ready to push your limits and see real results as you commit to daily upper body training!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.4%
Quadriceps
11.7%
Upper Back
11.4%
Chest
9.7%
Front Delts
9.2%
Triceps
9%
Hamstrings
8.1%
Biceps
7.2%
Middle Delts
7.2%
Glutes
5.8%
Rear Delts
3.2%
Abs
2%
Adductors
1.6%
Abductors
0.7%
Forearms
0.7%
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
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