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BoostcampPNG

Upper GAINZZ (Plus I’m climbing)

by Daattavya Aggarwal
1 athletes joined

Program Description

Develop some level of muscularity in upper body and core. Doing sports regularly throughout the week so managing volume and fatigue

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 23, 2024 07:07
  • Last Edited
    Sep 04, 2024 07:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Week 1
1 / 12 Weeks
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-6 Reps
-
@8.5
@10
2A
Abs Crunch (Weighted)
2 Sets
1 Set
10-12 Reps
-
@8.5
@10
3A
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
-
@8.5
@10
4A
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
-
@8.5
@10
Day 2
1A
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
-
@8.5
@10
@10
2A
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12-15 Reps
12-15 Reps
-
@7
@8
@10
3A
Hammer Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
4A
Chest Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
-
@8.5
@10
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
-
@8.5
@10
2A
Abs Crunch (Weighted)
2 Sets
1 Set
10-12 Reps
-
@8.5
@10
3A
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
-
@8.5
@10
4A
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
-
@8.5
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
-
@8.5
@10
2A
Lying Incline Curl
2 Sets
1 Set
8-12 Reps
-
@8.5
@10
3A
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
-
@8.5
@10