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BoostcampPNG
WT power building upper body only
by Big will
4 athletes joined
Program Description
8 week 4 day split to build size and strength using consistent progressive overload in the upper body
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 12, 2024 04:06
Last Edited
Jul 22, 2024 08:10
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Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
8 Reps
80%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Paused)
4 Sets
4 Reps
70%
2
Lat Pulldown
4 Sets
6-8 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
4
Upright Row (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8