logo
BoostcampPNG

🔥 "Upper Body Dominance: 3-Day Growth System" 🔥

by Tomas B.

Program Description

"Upper Body Dominance: A science-based 3-day workout plan designed for maximum muscle growth. Featuring supersets, myo-reps, drop sets, and lengthened partials, this program prioritizes upper body hypertrophy while maintaining lower body balance. Perfect for those looking to build strength and size efficiently in just one hour per session." 💪🔥

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2025 08:18
  • Last Edited
    Feb 23, 2025 11:25
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
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3A
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3A
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3A
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3A
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3A
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3A
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5A
Face Pull
2
12-15 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5A
Face Pull
2
12-15 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5A
Face Pull
2
12-15 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5A
Face Pull
2
12-15 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5A
Face Pull
2
12-15 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5A
Face Pull
2
12-15 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Pull-Up (Assisted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3B
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Hack Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Chest Press (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
-
3A
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3B
Dip (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
T-Bar Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3B
Pec Deck (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Hip Thrust (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5A
Face Pull
2 Sets
12-15 Reps
@9
5B
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10