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BoostcampPNG

Jared Feather’s Mesocycle

by Kshatriya Strength
1 athletes joined

Program Description

This upper body emphasized mesocycle created by Jared Feather is tailored to lifters seeking to maximize their upper body hypertrophy.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 11:26
  • Last Edited
    Oct 05, 2024 05:30

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
Biceps
15.1%
Upper Back
14%
Front Delts
12.7%
Triceps
11.4%
Chest
11%
Middle Delts
10.3%
Forearms
8.4%
Lats
6.8%
Rear Delts
3.1%
Quadriceps
3.1%
Calves
2.6%
Hamstrings
1.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Dip (Bodyweight)
1
AMRAP
RPE 7
3
Deficit Push Up
1
AMRAP
RPE 7
4
Lateral Raise (Cable)
2
14 reps
RPE 7
5
Leg Extension
1
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Dip (Bodyweight)
1
AMRAP
RPE 7
3
Deficit Push Up
1
AMRAP
RPE 7
4
Lateral Raise (Cable)
2
14 reps
RPE 7
5
Leg Extension
1
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Dip (Bodyweight)
1
AMRAP
RPE 6
3
Deficit Push Up
1
AMRAP
RPE 6
4
Lateral Raise (Cable)
2
14 reps
RPE 6
5
Leg Extension
1
14 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
14 reps
RPE 7
2
Pull-Up (Assisted)
1
12 reps
RPE 7
3
Underhand Lat Pulldown
1
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 7
5
Upright Row (Cable)
2
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
14 reps
RPE 7
2
Pull-Up (Assisted)
1
12 reps
RPE 7
3
Underhand Lat Pulldown
1
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 7
5
Upright Row (Cable)
2
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
14 reps
RPE 7
2
Pull-Up (Assisted)
1
12 reps
RPE 7
3
Underhand Lat Pulldown
1
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 7
5
Upright Row (Cable)
2
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8 reps
RPE 7
2
Tricep Pushdown (Cable)
1
14 reps
RPE 7
3
Tricep Pushdown (Cable)
1
16 reps
RPE 7
4
Chest Press (Machine)
1
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8 reps
RPE 7
2
Tricep Pushdown (Cable)
1
14 reps
RPE 7
3
Tricep Pushdown (Cable)
1
16 reps
RPE 7
4
Chest Press (Machine)
1
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8 reps
RPE 7
2
Tricep Pushdown (Cable)
1
14 reps
RPE 7
3
Tricep Pushdown (Cable)
1
16 reps
RPE 7
4
Chest Press (Machine)
1
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
4
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
1
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Leg Extension
1
20 reps
RPE 7
6
Leg Curl
1
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
4
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
1
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Leg Extension
1
20 reps
RPE 7
6
Leg Curl
1
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
4
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
1
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Leg Extension
1
20 reps
RPE 7
6
Leg Curl
1
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
14 reps
RPE 7
3
Shrug (Dumbbell)
1
20 reps
RPE 7
4
Fly Press (Dumbbell)
1
12 reps
RPE 7
5
Dip (Bodyweight)
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
14 reps
RPE 7
3
Shrug (Dumbbell)
1
20 reps
RPE 7
4
Fly Press (Dumbbell)
1
12 reps
RPE 7
5
Dip (Bodyweight)
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
14 reps
RPE 7
3
Shrug (Dumbbell)
1
20 reps
RPE 7
4
Fly Press (Dumbbell)
1
12 reps
RPE 7
5
Dip (Bodyweight)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
12 reps
RPE 7
2
Bicep Curl (Cable)
2
14 reps
RPE 7
3
Face Pull
2
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
12 reps
RPE 7
2
Bicep Curl (Cable)
2
14 reps
RPE 7
3
Face Pull
2
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
12 reps
RPE 7
2
Bicep Curl (Cable)
2
14 reps
RPE 7
3
Face Pull
2
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
8 Reps
@7
2
Dip (Bodyweight)
1 Set
AMRAP
@7
3
Deficit Push Up
1 Set
AMRAP
@7
4
Lateral Raise (Cable)
2 Sets
14 Reps
@7
5
Leg Extension
1 Set
14 Reps
@7
Day 2
1
Chest Supported Row (Machine)
1 Set
14 Reps
@7
2
Pull-Up (Assisted)
1 Set
12 Reps
@7
3
Underhand Lat Pulldown
1 Set
16 Reps
@7
4
Preacher Curl (Dumbbell)
2 Sets
14 Reps
@7
5
Upright Row (Cable)
2 Sets
14 Reps
@7
6
Wrist Curls
1 Set
16 Reps
@7
Day 3
1
JM Press
1 Set
8 Reps
@7
2
Tricep Pushdown (Cable)
1 Set
14 Reps
@7
3
Tricep Pushdown (Cable)
1 Set
16 Reps
@7
4
Chest Press (Machine)
1 Set
16 Reps
@7
5
Calf Raise (Bodyweight)
1 Set
AMRAP
@7
Day 4
1
High Row
1 Set
12 Reps
@7
2
Bicep Curl (EZ Bar)
4 Sets
14 Reps
@7
3
Preacher Curl (EZ Bar)
1 Set
16 Reps
@7
4
Wrist Curls
2 Sets
20 Reps
@7
5
Leg Extension
1 Set
20 Reps
@7
6
Leg Curl
1 Set
20 Reps
@7
Day 5
1
Upright Row (Barbell)
2 Sets
14 Reps
@7
2
Lateral Raise (Dumbbell)
2 Sets
14 Reps
@7
3
Shrug (Dumbbell)
1 Set
20 Reps
@7
4
Fly Press (Dumbbell)
1 Set
12 Reps
@7
5
Dip (Bodyweight)
1 Set
AMRAP
@7
Day 6
1
Seated Row (Cable)
1 Set
12 Reps
@7
2
Bicep Curl (Cable)
2 Sets
14 Reps
@7
3
Face Pull
2 Sets
16 Reps
@7
4
Wrist Curls
2 Sets
20 Reps
@7
5
Calf Raise (Bodyweight)
1 Set
AMRAP
@7