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RP Chest and Arms

by Andrew B.
18 athletes joined

Program Description

Upper body program focused on chest and arm hypertrophy.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 15, 2024 12:05
  • Last Edited
    Dec 15, 2024 10:14
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
4
Skull Crusher
3 Sets
8 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
5
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Bench Press (Smith Machine)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Upright Row (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Seated Overhead Extension (EZ Bar)
3 Sets
8 Reps
-