Beginner–IntermediateFree

Upper Builder - 5x Weekly

5x per week, Upper Builder.

Braeden P.· Dec 2025

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Beginner, Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

80 min

To increase Upper Body musculature & strength while still improving lower body at a slower rate than a "normal" program.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Biceps

12.4%

Triceps

11.4%

Front Delts

10.7%

Chest

9.4%

Middle Delts

8.4%

Upper Back

Hamstrings

7.4%

Lats

6.7%

Quadriceps

6.7%

Rear Delts

Forearms

4.7%

Glutes

Abs

2.7%

Adductors

1.3%

Abductors

0.7%

Lower Back

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Cable Crunch	1	10–13 reps	@8
		1	10–13 reps	@8
2	Pull-Up (Weighted)	1	7–10 reps	@8
		1	9–12 reps	@8
3	Teres Pulldown	1	8–11 reps	@8
		1	8–11 reps	@8
4	Lat Row (Bilateral)	1	9–12 reps	@8
		1	9–12 reps	@8
5	T-Bar Row	1	6–9 reps	@8
		1	9–12 reps	@8
6	Chest Press (Machine)	1	7–10 reps	@8
		1	7–10 reps	@10
		1	10–13 reps	@8
7	Pec Deck (Machine)	1	10–13 reps	@8
		1	10–13 reps	@8
		1	10–13 reps	@10
8	Reverse Pec Deck	1	9–12 reps	@10
		1	9–12 reps	@10
		1	9–12 reps	@10
9	Lateral Raise (Machine)	1	11–14 reps	@10
		1	11–14 reps	@10
		1	11–14 reps	@10

#	Exercise	Sets	Reps	Load
1	Preacher Curl (Machine)	1	9–12 reps	@8
		1	9–12 reps	@8
		1	9–12 reps	@8
2	Overhead Extension (Machine)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
3	Lying Leg Curl	1	7–10 reps	@8
		1	7–10 reps	@8
		1	10–13 reps	@8
4	Hip Adductor (Machine)	1	7–10 reps	@10
		1	10–13 reps	@10
5	Pendulum Squat	1	6–9 reps	@10
		1	6–9 reps	@10
6	Leg Press	1	9–12 reps	@8
		1	9–12 reps	@8
Superset
7A	Leg Extension	1	12–15 reps	@10
		1	12–15 reps	@10
7B	Sissy Squat	1	AMRAP	@10
		1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Preacher Curl (EZ Bar)	1	9–12 reps	@8
		1	9–12 reps	@8
		1	9–12 reps	@8
2	Incline Bench Press (Smith Machine)	1	7–10 reps	@8
		1	7–10 reps	@8
3	Bench Press (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
4	Chest Fly (Cable)	1	9–12 reps	@8
		1	9–12 reps	@8
5	Incline Curl (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
6	Tricep Pushdown (Cable)	1	7–10 reps	@8
		1	7–10 reps	@8
		1	10–13 reps	@8
7	Overhead Tricep Extension (Cable)	1	10–13 reps	@8
		1	10–13 reps	@8
		1	10–13 reps	@8

#	Exercise	Sets	Reps	Load
1	Pull-Up (Neutral Grip, Weighted)	1	9–12 reps	@8
		1	9–12 reps	@8
		1	9–12 reps	@8
2	Step-Back Row	1	7–10 reps	@8
		1	7–10 reps	@8
3	Lying Leg Curl	1	10–13 reps	@10
		1	10–13 reps	@10
4	Romanian Deadlift (Barbell)	1	6–9 reps	@9
		1	8–11 reps	@9
5	Machine Upper Back Row	1	7–10 reps	@8
		1	7–10 reps	@8
6	Wide Grip Lat Pulldown	1	9–12 reps	@8
		1	9–12 reps	@8
7	Standing Pullover (Cable)	1	12–15 reps	@10
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	1	12–15 reps	@10
		1	12–15 reps	@10
		1	12–15 reps	@10
2	Bicep Curl (EZ Bar)	1	9–12 reps	@8
		1	9–12 reps	@8
		1	9–12 reps	@8
3	Shoulder Press (Machine)	1	7–10 reps	@8
		1	7–10 reps	@8
4	Tricep Pushdown (Cable)	1	8–12 reps	@8
		1	8–12 reps	@8
5	Medial Head Extension	1	12–15 reps	@8
		1	7–11 reps	@8
6	Overhead Extension (Machine)	1	11–14 reps	@8
		1	11–14 reps	@8
Superset
7A	Incline Curl (Dumbbell)	1	8–11 reps	@8
		1	8–11 reps	@8
		1	8–11 reps	@8
7B	One Arm Lateral Raise (Cable)	1	13–17 reps	@8
		1	13–17 reps	@8
		1	13–17 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Upper Builder - 5x Weekly is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Upper Builder - 5x Weekly is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper Builder - 5x Weekly is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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