logo
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
    Sep 15, 2024 05:43
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
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