Program Description
Develop aesthetics with low volume. Perfect for busy schedules. Focus on shoulders, upper chest and upper back. Mostly compound exercises.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout50 minutes
- CreatedJun 09, 2024 09:17
- Last EditedJun 18, 2025 11:18

Summary
Unleash your inner superhero with this 9-week minimalist program focused on building a powerful chest and back. Designed for three days a week, you'll tackle a mix of weighted pull-ups, incline bench presses, and barbell rows, ensuring balanced strength development. Each session emphasizes compound movements to maximize muscle engagement and growth, all while keeping your workouts efficient and effective. Get ready to sculpt your upper body and elevate your fitness game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
-
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9
Day 2
1
Squat (Paused)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise3 Sets
10-15 Reps
@9
5
Hanging Leg Raise3 Sets
10-15 Reps
@9
6
Ab Wheel3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)3 Sets
10-20 Reps
@9