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Upper Lower Upper Lower Arms Shoulders

by GABB

Program Description

Sculpting the body and building big shoulders

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 08:25
  • Last Edited
    Aug 10, 2024 08:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
-
1B
Seated Overhead Press (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
2A
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2B
Bench Press (Close Grip)
3
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Lateral Raise (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Neck Flexion
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3A
Hamstring Curl
3
10-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Seated Dumbbell Calf Raise
3
15-20 reps
-
5A
Wrist Curls
3
12-15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Bench Press (Dumbbell)
3
6-8 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Arnold Press
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-12 reps
-
3B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Hack Squat
1
1
6-8 reps
8-12 reps
-
-
3
Walking Lunge (Dumbbell)
2
-20 reps
-
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
15-20 reps
-
5
Smith Machine Calf Raise
3
15-20 reps
-
6A
Wrist Curls
3
15-20 reps
-
6B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
10-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6
Neck Flexion
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Week 1
1 / 5 Weeks
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
1B
Seated Overhead Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-10 Reps
-
-
2A
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
2B
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3C
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Dip (Weighted)
3 Sets
AMRAP
-
5
Neck Flexion
3 Sets
15-20 Reps
-
Day 2
1
Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3A
Hamstring Curl
3 Sets
10-15 Reps
-
3B
Leg Extension
3 Sets
12-15 Reps
-
4
Seated Dumbbell Calf Raise
3 Sets
15-20 Reps
-
5A
Wrist Curls
3 Sets
12-15 Reps
-
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
Day 3
1A
Seated Row (Cable)
3 Sets
8-10 Reps
-
1B
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2B
Arnold Press
3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
3B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
3C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Neck Extension
3 Sets
15-20 Reps
-
Day 4
1
Rack Pull (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Hack Squat
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Walking Lunge (Dumbbell)
2 Sets
-20 Reps
-
4A
Hamstring Curl
2 Sets
12-15 Reps
-
4B
Leg Extension
2 Sets
15-20 Reps
-
5
Smith Machine Calf Raise
3 Sets
15-20 Reps
-
6A
Wrist Curls
3 Sets
15-20 Reps
-
6B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
7
Decline Crunch (Weighted)
3 Sets
AMRAP
-
Day 5
1A
Hammer Curl (Cable)
3 Sets
10-15 Reps
-
1B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
5
Shrug (Barbell)
3 Sets
AMRAP
-
6
Neck Flexion
3 Sets
15-20 Reps
-
7
Neck Extension
3 Sets
15-20 Reps
-