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Upper body

by Natalie S.

Program Description

Unleash your upper body potential with this comprehensive 18-week program designed to build strength and definition. With workouts scheduled 18 days over the duration, you'll target key muscle groups through a variety of exercises, including Seated Rows, Dumbbell Curls, and Shoulder Presses. Each session is structured for optimal intensity, ensuring you push your limits while maintaining proper form. Get ready to sculpt your upper body and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 06, 2025 03:05
  • Last Edited
    Dec 06, 2025 03:11
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.4%
Biceps
19.4%
Front Delts
16.1%
Lats
12.9%
Middle Delts
12.9%
Forearms
6.5%
Triceps
6.5%
Rear Delts
3.2%
Abs
3.2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
7
Lat Pulldown
3
12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Seated Row (Machine)
3 Sets
12 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
3 Sets
12 Reps
@8