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Mike some

by 이준형
2 athletes joined

Program Description

The people someone wnat to bulking

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 24, 2025 07:39
  • Last Edited
    Jun 18, 2025 08:45

Summary

Transform your upper body strength with "Mike Some," an 8-week program designed for dedicated lifters. Committing to just 4 days a week, you'll engage in a variety of machine-based exercises targeting your chest, back, and shoulders. Each session combines high-intensity sets with proven movements like Chest Flys and T-Bar Rows, ensuring you build muscle and improve your overall performance. Get ready to push your limits and redefine your upper body strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
11%
Front Delts
9.8%
Glutes
9.8%
Chest
9.7%
Quadriceps
8.9%
Hamstrings
7.2%
Middle Delts
7%
Lats
6.7%
Biceps
5.4%
Rear Delts
5.1%
Abductors
5%
Adductors
1.4%
Forearms
0.6%
Lower Back
0.5%
Abs
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
1
12 reps
RPE 10
7B
Tricep Extension (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 10
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4
Leg Curl
2
14 reps
RPE 9
5
Leg Extension
2
14 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Bicep Curl (Cable)
2
12 reps
RPE 10
7B
Tricep Extension (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
High Row
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
RPE 10
2
Hip Adductor (Machine)
2
10 reps
RPE 10
3
Pendulum Squat
3
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Lying Leg Curl
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
7
Seated Dip (Machine)
3
10 reps
RPE 10
8A
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8B
Overhead Extension (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
@9
2
Chest Press (Machine)
4 Sets
10 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@10
4
High Row
3 Sets
10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
10 Reps
@10
6
Shoulder Press (Machine)
2 Sets
10 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
6
Shoulder Press (Plate Loaded)
2 Sets
10 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Hip Abductor (Machine)
4 Sets
12 Reps
@10
2
Leg Press
3 Sets
12 Reps
@9
3
Hip Thrust (Machine)
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
14 Reps
@9
5
Leg Extension
2 Sets
14 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Bicep Curl (Cable)
2 Sets
12 Reps
@10
7B
Tricep Extension (Cable)
2 Sets
12 Reps
@10
Day 4
1
Hip Abductor (Machine)
2 Sets
10 Reps
@10
2
Hip Adductor (Machine)
2 Sets
10 Reps
@10
3
Pendulum Squat
3 Sets
10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9
5
Lying Leg Curl
2 Sets
10 Reps
@10
6
Leg Extension
2 Sets
10 Reps
@10
7
Seated Dip (Machine)
3 Sets
10 Reps
@10
8A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
8B
Overhead Extension (Dumbbell)
2 Sets
10 Reps
@10