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BoostcampPNG

WT power building upper body only

by Big will
14 athletes joined

Program Description

8 week 4 day split to build size and strength using consistent progressive overload in the upper body

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2024 04:06
  • Last Edited
    Jan 29, 2025 09:54
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
67%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
69%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
71%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
73%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
70%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
72%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
74%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
76%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
78%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
80%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
85%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
90%
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
80%
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
82%
67%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
84%
69%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
7 reps
86%
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
7 reps
88%
73%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
7 reps
90%
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
95%
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
100%
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
77%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
79%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
81%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
83%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
8 Reps
80%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Paused)
4 Sets
4 Reps
70%
2
Lat Pulldown
4 Sets
6-8 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
4
Upright Row (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8