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3weeks upper only
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Program Description
Train
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Apr 22, 2024 12:10
Last Edited
May 07, 2024 10:53
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Week 1
1 / 3 Weeks
Day 3
1
Shadow Boxing
1 Set
15 mins
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
4 Reps
4 Reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-1 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
35%
40%
50%
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
6-8 Reps
6-8 Reps
4-6 Reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
30%
40%
50%
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
Day 5
1
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
4 Reps
4 Reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-1 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
35%
40%
50%
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
Day 3
1
Shadow Boxing
1 Set
15 mins
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
6-8 Reps
6-8 Reps
4-6 Reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
30%
40%
50%
Day 5
1
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
4 Reps
4 Reps
15%
20%
25%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
16%
20%
24%
26%
4
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-1 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
35%
40%
50%
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
Day 3
1
Shadow Boxing
1 Set
15 mins
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
6-8 Reps
6-8 Reps
4-6 Reps
5%
10%
15%
20%
2
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
35%
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
15%
20%
28%
32%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
12%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
25%
30%
40%
50%
Day 5
1
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
40%
50%
60%
70%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
5%
7%
10%
15%
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps