Chat GPT PPL - Upper body Focus
Use the power of Chat GPT to pack on upper body size and strength in the 12 week 3 phase upper body focus program.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| 3 | Dip (Weighted) | 3 | 10–12 reps |
| 4 | Incline Chest Fly (Dumbbell) | 3 | 12–15 reps |
| 5 | JM Press | 3 | 10–15 reps |
| 6 | Overhead Extension (EZ Bar) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6–8 reps |
| 2 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| 3 | Hammer Curl | 3 | 10–12 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 12–15 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 12–15 reps |
| 6 | Face Pull | 5 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| 4 | Arnold Press | 3 | 8–12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Lying Rear Lateral Raise | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8–10 reps |
| 2 | Bench Press (Dumbbell) | 3 | 10–12 reps |
| 3 | Cable Crossover | 3 | 12–15 reps |
| 4 | Bicep Curl (Barbell) | 4 | 8–10 reps |
| 5 | Alternating Dumbbell Curl | 3 | 20–24 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 20–24 reps |
| 3 | Leg Extension | 3 | 12–15 reps |
| 4 | Landmine Press | 4 | 24–30 reps |
| 5 | One Arm Lateral Raise (Dumbbell) | 4 | 24–30 reps |
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, Chat GPT PPL - Upper body Focus 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 garage 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 60 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.
Chat GPT PPL - Upper body Focus 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.
Chat GPT PPL - Upper body Focus 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
