logo
BoostcampPNG

Upper body hypertrophy focused program

by Vatash

Program Description

This program focuses on the upper body mainly arms and delts, and only train legs for their maintenance. It is for intermediate to advanced level lifters. If 4 sets are not enough for you then you can increase the number of sets.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 22, 2026 03:40
  • Last Edited
    Mar 23, 2026 01:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Front Delts
10.8%
Upper Back
9.9%
Biceps
9.9%
Chest
8.1%
Forearms
8.1%
Middle Delts
8.1%
Lats
7.2%
Rear Delts
5.4%
Quadriceps
4.1%
Abs
3.6%
Glutes
2.7%
Hamstrings
2.7%
Calves
1.8%
Adductors
0.7%
Lower Back
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Lat Pulldown
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
10-15 reps
-
5
Cable Crunch
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
8-10 reps
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
8-10 reps
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
8-10 reps
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
8-10 reps
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
8-10 reps
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
8-10 reps
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
4
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Underhand Lat Pulldown
4
10-15 reps
-
3
Pec Deck (Machine)
4
15-20 reps
-
4
Straight Arm Pulldown
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Underhand Lat Pulldown
4
10-15 reps
-
3
Pec Deck (Machine)
4
15-20 reps
-
4
Straight Arm Pulldown
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Underhand Lat Pulldown
4
10-15 reps
-
3
Pec Deck (Machine)
4
15-20 reps
-
4
Straight Arm Pulldown
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Underhand Lat Pulldown
4
10-15 reps
-
3
Pec Deck (Machine)
4
15-20 reps
-
4
Straight Arm Pulldown
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Underhand Lat Pulldown
4
10-15 reps
-
3
Pec Deck (Machine)
4
15-20 reps
-
4
Straight Arm Pulldown
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Underhand Lat Pulldown
4
10-15 reps
-
3
Pec Deck (Machine)
4
15-20 reps
-
4
Straight Arm Pulldown
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10-15 reps
-
2
Hammer Curl (Dumbbell)
4
10-15 reps
-
3
Tricep Pushdown (Cable)
4
10-15 reps
-
4
Skull Crusher (Bodyweight)
4
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10-15 reps
-
2
Hammer Curl (Dumbbell)
4
10-15 reps
-
3
Tricep Pushdown (Cable)
4
10-15 reps
-
4
Skull Crusher (Bodyweight)
4
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10-15 reps
-
2
Hammer Curl (Dumbbell)
4
10-15 reps
-
3
Tricep Pushdown (Cable)
4
10-15 reps
-
4
Skull Crusher (Bodyweight)
4
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10-15 reps
-
2
Hammer Curl (Dumbbell)
4
10-15 reps
-
3
Tricep Pushdown (Cable)
4
10-15 reps
-
4
Skull Crusher (Bodyweight)
4
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10-15 reps
-
2
Hammer Curl (Dumbbell)
4
10-15 reps
-
3
Tricep Pushdown (Cable)
4
10-15 reps
-
4
Skull Crusher (Bodyweight)
4
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10-15 reps
-
2
Hammer Curl (Dumbbell)
4
10-15 reps
-
3
Tricep Pushdown (Cable)
4
10-15 reps
-
4
Skull Crusher (Bodyweight)
4
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Face Pull
4
10-15 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Face Pull
4
10-15 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Face Pull
4
10-15 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Face Pull
4
10-15 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Face Pull
4
10-15 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Face Pull
4
10-15 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
6-10 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
3
Lat Pulldown
4 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
5
Cable Crunch
3 Sets
15-20 Reps
-
Day 2
1
Skull Crusher (Barbell)
4 Sets
8-10 Reps
-
2
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
3
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Underhand Lat Pulldown
4 Sets
10-15 Reps
-
3
Pec Deck (Machine)
4 Sets
15-20 Reps
-
4
Straight Arm Pulldown
4 Sets
15-20 Reps
-
Day 5
1
Bicep Curl (Cable)
4 Sets
10-15 Reps
-
2
Hammer Curl (Dumbbell)
4 Sets
10-15 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
4
Skull Crusher (Bodyweight)
4 Sets
AMRAP
-
5
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
-
Day 6
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
-
4
Face Pull
4 Sets
10-15 Reps
-
5
Shrug (Barbell)
4 Sets
8-10 Reps
-