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BoostcampPNG

Warrior Upper Focus - 4 Day PPL + Upper

by Mohammad Abdul Fattah

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2026 02:15
  • Last Edited
    Apr 06, 2026 03:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Triceps
10.4%
Upper Back
10.4%
Biceps
9.3%
Chest
8.8%
Lats
8.8%
Abs
8.5%
Hamstrings
7.1%
Middle Delts
5.5%
Quadriceps
5.5%
Glutes
5.5%
Rear Delts
2.7%
Forearms
2.5%
Lower Back
1.9%
Calves
1.6%
Abductors
0.8%
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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
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Knee Raise
3
12 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Lateral Raise (Machine)
4
12-15 reps
RPE 9
4
Chest Fly (Cable)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Decline Crunch
3
15 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Hack Squat
4 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Hanging Knee Raise
3 Sets
12 Reps
@8
7
Cable Crunch
3 Sets
15 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
3
Lateral Raise (Machine)
4 Sets
12-15 Reps
@9
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
@8
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@9
6B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
7
Decline Crunch
3 Sets
15 Reps
@8
8
Plank
3 Sets
1 mins
@8