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BoostcampPNG

AUL

by ylwsc

Program Description

You will bulk that upper body my boy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 08:37
  • Last Edited
    Sep 03, 2025 10:03
Muscle Engagement
Front
Back
MuscleSet
Lats
11.6%
Triceps
11.1%
Chest
10.6%
Upper Back
10.6%
Front Delts
9.6%
Middle Delts
8.6%
Biceps
8.6%
Quadriceps
7.1%
Glutes
4.5%
Abs
4%
Hamstrings
4%
Rear Delts
3.5%
Calves
2.5%
Forearms
1%
Adductors
1%
Lower Back
1%
Abductors
0.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
5-8 reps
RPE 9
5
Pullover (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
2
Reverse Pec Deck
3
5-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
5-8 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Decline Crunch (Weighted)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
5-8 Reps
@9
3
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
4
Dumbbell Row
3 Sets
5-8 Reps
@9
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Overhead Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Reverse Pec Deck
3 Sets
5-8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
5-8 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
5-8 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
3 Sets
5-8 Reps
@9
4
Standing Calf Raise
3 Sets
8-12 Reps
@9
5
Decline Crunch (Weighted)
3 Sets
5-8 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2
Dumbbell Row
3 Sets
5-8 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9