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Upper Body God

by Denis H.
6 athletes joined

Program Description

The goal for this program is to buildings a huge and aesthetic upper body. The volume is for people who are in a cut. Overall there isn’t really an emphasis on strength it’s just a hypertrophy program.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 18, 2024 07:33
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unleash your potential with the Upper Body God program, a focused 5-week journey designed to sculpt and strengthen your upper body. Committing to just 4 days a week, you’ll engage in a variety of exercises targeting your chest, shoulders, and arms, utilizing both free weights and machines. Each workout is structured to challenge you with progressive intensity, ensuring you build muscle and enhance your strength effectively. Get ready to transform your physique and dominate your lifts!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
RPE 6
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Power Shrug
2
8 reps
RPE 7
6
Neck Curl
3
20 reps
RPE 6.5
7
Bayesian Curl
1
1
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
2
10 reps
RPE 6
9
Hammer Curl
2
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 6
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
2
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
4
12 reps
RPE 7
5
Power Shrug
3
8 reps
RPE 7
6
Neck Curl
4
20 reps
RPE 6.5
7
Bayesian Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
2
10 reps
RPE 6
9
Hammer Curl
3
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 6
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
3
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
4
12 reps
RPE 7
5
Power Shrug
3
8 reps
RPE 7
6
Neck Curl
5
20 reps
RPE 6.5
7
Bayesian Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
3
10 reps
RPE 6
9
Hammer Curl
3
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 6
2
Lat Pulldown
1
4
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
3
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
5
12 reps
RPE 7
5
Power Shrug
4
8 reps
RPE 7
6
Neck Curl
6
20 reps
RPE 6.5
7
Bayesian Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
3
10 reps
RPE 6
9
Hammer Curl
4
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
15 reps
-
2
Lat Pulldown
1
5
8 reps
8 reps
RPE 7
RPE 7.5
3
Dumbbell Row
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Power Shrug
5
8 reps
RPE 7.5
6
Neck Curl
7
20 reps
RPE 8.5
7
Bayesian Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 6
RPE 7
9
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 6.5
10
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 6
2
Chest Fly (Cable)
1
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
2
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
6
Front Raise
2
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
8
Tricep Kickback
2
15 reps
RPE 6
9
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 6
2
Chest Fly (Cable)
1
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
6
Front Raise
2
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 6
2
Chest Fly (Cable)
2
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6
6
Front Raise
3
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6
2
Chest Fly (Cable)
2
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
4
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6
6
Front Raise
3
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Upright Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Front Raise
3
12 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
1
2
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
8
Tricep Kickback
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
12 reps
RPE 6
2
High Row
2
1
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
2
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
12 reps
RPE 6
5
Pec Deck (Machine)
1
15 reps
RPE 7
6
Pullover (Dumbbell)
2
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
2
15 reps
RPE 7
8
Neck Curl
2
15 reps
RPE 6.5
9
Punching Bag
4
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 6
2
High Row
2
1
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
2
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
12 reps
RPE 6
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
Pullover (Dumbbell)
3
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
8
Neck Curl
4
15 reps
RPE 6.5
9
Punching Bag
5
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
RPE 6
2
High Row
2
1
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
3
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
Pullover (Dumbbell)
4
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
4
15 reps
RPE 7
8
Neck Curl
5
15 reps
RPE 6.5
9
Punching Bag
6
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
RPE 6
2
High Row
2
2
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
3
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
3
15 reps
RPE 7
6
Pullover (Dumbbell)
4
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
4
15 reps
RPE 7
8
Neck Curl
6
15 reps
RPE 6.5
9
Punching Bag
6
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3
12 reps
12 reps
RPE 8
RPE 9
2
High Row
2
2
2
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
4
Incline Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Pullover (Dumbbell)
4
15 reps
RPE 9
7
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
8
Neck Curl
2
2
3
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Punching Bag
6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Incline Tricep Extension (Dumbbell)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Spider Curl
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
9
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Incline Tricep Extension (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Spider Curl
2
10 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Incline Tricep Extension (Dumbbell)
4
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Spider Curl
3
10 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
9
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
6
10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Incline Tricep Extension (Dumbbell)
4
-
5
V-Handle Tricep Pushdown (Cable)
4
-
6
Spider Curl
3
10 reps
-
7
Preacher Curl (Dumbbell)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
9
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
6
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
2
8 reps
8 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
6
Spider Curl
2
2
10 reps
10 reps
RPE 8.5
RPE 9
7
Preacher Curl (Dumbbell)
2
2
15 reps
15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
3
10 reps
20 reps
RPE 9
RPE 10
9
Cycling
1
20 mins
-
Week 1
1 / 5 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
8 Reps
@6
2
Chest Fly (Cable)
1 Set
12 Reps
@7
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@6.5
4
Upright Row (Barbell)
2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
12 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
8
Tricep Kickback
2 Sets
15 Reps
@6
9
Run
1 Set
10 mins
-
Day 3
1
T-Bar Row
2 Sets
12 Reps
@6
2
High Row
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@6
3
Shrug (Dumbbell)
2 Sets
15 Reps
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
12 Reps
@6
5
Pec Deck (Machine)
1 Set
15 Reps
@7
6
Pullover (Dumbbell)
2 Sets
15 Reps
@6.5
7
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@7
8
Neck Curl
2 Sets
15 Reps
@6.5
9
Punching Bag
4 Sets
1.5 mins
-
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@6
2
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7.5
3
Dumbbell Row
1 Set
1 Set
15 Reps
15 Reps
@6
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Power Shrug
2 Sets
8 Reps
@7
6
Neck Curl
3 Sets
20 Reps
@6.5
7
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck
2 Sets
10 Reps
@6
9
Hammer Curl
2 Sets
12 Reps
@6
10
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
Day 4
1
Face Pull
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Incline Tricep Extension (Dumbbell)
2 Sets
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-
6
Spider Curl
2 Sets
10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7
9
Cycling
1 Set
20 mins
-