Program Description
Unlock your upper body potential with the Upper - Posterior - Junk - Full program! Over six weeks, this four-day-a-week regimen targets your posterior chain, enhancing strength and stability for a balanced physique. Each session is designed to challenge your muscles and boost your performance, ensuring you build functional strength while improving your overall posture. Get ready to elevate your training and achieve impressive results!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJul 29, 2025 03:47
- Last EditedJul 29, 2025 03:48
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Press (45 Degrees)
3
10-20 reps
-
2
Chest Press (Machine)
3
8-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
12-20 reps
-
4B
Reverse Pec Deck
3
8-20 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Bicep Curl (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-20 reps
-
2
Chest Press (Machine)
3
8-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
12-20 reps
-
4B
Reverse Pec Deck
3
8-20 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Bicep Curl (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-20 reps
-
2
Chest Press (Machine)
3
8-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
12-20 reps
-
4B
Reverse Pec Deck
3
8-20 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Bicep Curl (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-20 reps
-
2
Chest Press (Machine)
3
8-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
12-20 reps
-
4B
Reverse Pec Deck
3
8-20 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Bicep Curl (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-20 reps
-
2
Chest Press (Machine)
3
8-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
12-20 reps
-
4B
Reverse Pec Deck
3
8-20 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Bicep Curl (Machine)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-20 reps
-
2
Chest Press (Machine)
3
8-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
12-20 reps
-
4B
Reverse Pec Deck
3
8-20 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Bicep Curl (Machine)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
2
Shoulder Press (Plate Loaded)
1
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Upright Row (Cable)
1
12-20 reps
-
5
Skull Crusher (Barbell)
1
40 reps
-
6
Face Pull
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Incline Chest Press (Machine)
1
10 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Reverse Pec Deck
1
8-20 reps
-
6A
Tricep Extension (Cable)
1
8-20 reps
-
6B
Tricep Pushdown (Cable)
1
1-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
2
Shoulder Press (Plate Loaded)
1
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Upright Row (Cable)
1
12-20 reps
-
5
Skull Crusher (Barbell)
1
40 reps
-
6
Face Pull
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Incline Chest Press (Machine)
1
10 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Reverse Pec Deck
1
8-20 reps
-
6A
Tricep Extension (Cable)
1
8-20 reps
-
6B
Tricep Pushdown (Cable)
1
1-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
-
-
-
2
Shoulder Press (Plate Loaded)
1
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Upright Row (Cable)
1
12-20 reps
-
5
Skull Crusher (Barbell)
1
40 reps
-
6
Face Pull
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Incline Chest Press (Machine)
1
10 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Reverse Pec Deck
1
8-20 reps
-
6A
Tricep Extension (Cable)
1
8-20 reps
-
6B
Tricep Pushdown (Cable)
1
1-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-20 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Leg Extension
1
12 reps
-
4
Lat Pulldown (Close Grip)
1
15 reps
-
5
Glute-Ham Raise
1
15 reps
-
6
Bicep Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-20 reps
-
2
T-Bar Row
3
10-20 reps
-
3
Leg Extension
1
12 reps
-
4
Lat Pulldown (Close Grip)
1
15 reps
-
5
Leg Curl
1
15 reps
-
6
Bicep Curl (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-20 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Leg Extension
1
12 reps
-
4
Lat Pulldown (Close Grip)
1
15 reps
-
5
Glute-Ham Raise
1
15 reps
-
6
Bicep Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-20 reps
-
2
T-Bar Row
3
10-20 reps
-
3
Leg Extension
1
12 reps
-
4
Lat Pulldown (Close Grip)
1
15 reps
-
5
Leg Curl
1
15 reps
-
6
Bicep Curl (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-20 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Leg Extension
1
12 reps
-
4
Lat Pulldown (Close Grip)
1
15 reps
-
5
Glute-Ham Raise
1
15 reps
-
6
Bicep Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-20 reps
-
2
T-Bar Row
3
10-20 reps
-
3
Leg Extension
1
12 reps
-
4
Lat Pulldown (Close Grip)
1
15 reps
-
5
Leg Curl
1
15 reps
-
6
Bicep Curl (Dumbbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
-
-
-
-
-
2
Sumo Deadlift (Barbell)
2
6 reps
-
3
Seated Calf Raise
3
10 reps
-
4
Wide Grip Lat Pulldown
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Wide Grip Lat Pulldown
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
-
-
-
-
-
2
Sumo Deadlift (Barbell)
2
6 reps
-
3
Seated Calf Raise
3
10 reps
-
4
Wide Grip Lat Pulldown
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Wide Grip Lat Pulldown
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
-
-
-
-
-
2
Sumo Deadlift (Barbell)
2
6 reps
-
3
Seated Calf Raise
3
10 reps
-
4
Wide Grip Lat Pulldown
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Wide Grip Lat Pulldown
1
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Press (45 Degrees)3 Sets
10-20 Reps
-
2
Chest Press (Machine)3 Sets
8-15 Reps
-
3
Seated Row (Cable)3 Sets
10-15 Reps
-
4A
Lateral Raise (Machine)3 Sets
12-20 Reps
-
4B
Reverse Pec Deck3 Sets
8-20 Reps
-
5
Tricep Pushdown (Cable)1 Set
12 Reps
-
6
Bicep Curl (Machine)1 Set
12 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
1 Set
5 Reps
10 Reps
20 Reps
-
-
-
2
Shoulder Press (Plate Loaded)1 Set
10 Reps
-
3
Incline Bench Press (Smith Machine)3 Sets
8-15 Reps
-
4
Upright Row (Cable)1 Set
12-20 Reps
-
5
Skull Crusher (Barbell)1 Set
40 Reps
-
6
Face Pull1 Set
12 Reps
-
Day 3
1
Belt Squat3 Sets
10-20 Reps
-
2
T-Bar Row3 Sets
10-15 Reps
-
3
Leg Extension1 Set
12 Reps
-
4
Lat Pulldown (Close Grip)1 Set
15 Reps
-
5
Glute-Ham Raise1 Set
15 Reps
-
6
Bicep Curl (Dumbbell)1 Set
15 Reps
-
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
-
-
-
-
-
2
Sumo Deadlift (Barbell)2 Sets
6 Reps
-
3
Seated Calf Raise3 Sets
10 Reps
-
4
Wide Grip Lat Pulldown1 Set
15 Reps
-