Betsy Campos

Press & Progress

Build Upper Body Strength That Shows.

Meet Press & Progress—your 4-week, dumbbell-only plan to sculpt strong, defined arms and a powerful upper body. No machines, no guesswork—just focused workouts that build strength, shape your shoulders, and boost confidence week by week. Perfect for any level, this program helps you press with purpose, stay consistent, and see real results you can feel and show off. Sculpted arms. Strong upper body. Real progress.

Drop your email to join La familia :)

Be the first to know. Get exclusive updates on community events, new launches, and what’s coming next.

Goal:
Toning

Weight lifting, Bikini Body, Upper Body

4 weeks program 4 days/week 30-45 mins

Level:
All Levels

Goal:
Toning

Weight lifting, Bikini Body, Upper Body

4 weeks program 4 days/week 30-45 mins

Level:
All Levels

See what everyone has to say...

My fitness journey before this program was trash. I had no structure and no discipline at all. The benefits of the program has sculpted me, and its mentally given the the drive I was missing before.

Natasha

This program is different it’s designed for real women with busy schedules it changes enough to keep you stimulated but stays simple enough to actually follow I’m still committed and down over 15 pounds it took about a year but this was never about something overnight I’m in this for life and I’m excited for what’s ahead and grateful for the foundation this program put me on.

Massiell

The entire formula of this program has changed my body completely but more that that it has changed my mind and my perspective on everything.

Gina

It’s become a habit in my everyday life. I’ve lost weight and noticed the physical difference in my body. I’m stronger, far more alert than I was before. Once you accomplish small goals with program and you start to feel the accomplishment you feel that gratification and then you always want to move onto the next step… just do it.

Nadine

I would tell anyone this is the exact program they need if they have no idea what they are doing in the gym. Especially with upper body training.

Chanel

Despite not always being able to always have a consistent routine this program allows me to fit in myself wherever I go. If you are sitting on the fence, and don’t know where to start you should start because you have nothing to loose. You’d be surprised at the results you’re going to gain.

Rebecca

My fitness journey before this program was trash. I had no structure and no discipline at all. The benefits of the program has sculpted me, and its mentally given the the drive I was missing before.

Natasha

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

This breaks everything down so easily...

Sarah

Workouts

PNP - D1W1

5.0

PNP - W1D2

5.0

PNP - W1D3

5.0

PNP - W1D4

5.0

PNP - W2D1

5.0

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

About Betsy Campos

Personal trainer + coach

Hey, I’m Betsy — a fitness professional passionate about feeling good inside and out. I’m 34 and focused on building a strong, confident body and stepping into my next chapter healthier and more empowered than ever. With 14+ years of training, I’ve learned to love lifting weights and getting strong. My programs are designed to build confidence, strength, and a body you feel amazing in. They feature progressive workouts (full-body + splits) focused on hypertrophy, high-intensity conditioning, and effective fat loss. Better with Bets is here to help you build sustainable habits and feel your best — one day at a time. Let’s get better together 💕✨

Frequently asked questions

What do I need to participate?

* You need a gym membership that has standard workout equipment or equipment at home * 2-3 sets of dumbbells - light, medium, and heavy. I recommend 5-8lbs / 10-15lbs / 25-30+lbs * A yoga mat + foam roller * A positive attitude and dedication to the program

What’s the schedule?

* Weight training 3-4x times per week * 2 days of active rest: When you rest from lifting, you should remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day

Who are these workouts for (skill-level)?

* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress

How will I get the best results?

* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) * Drink at least eight 8 oz glasses of water daily * Limit alcohol intake * Make sure to use active and full rest days to allow muscles to recover

Are there any modifications for the exercises?

* Yes! If you need further assistance modifying any workouts, send me a message in the app, and I’ll be happy to help!

How can I ask you questions?

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #betterwithbets or feel free to shoot me a DM on IG @betsycampos I would love to showcase your progress to our community :)

24/7 customer support

[email protected]

In-app chat support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy