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travvy program v3 ul

by travvy
2 athletes joined

Program Description

get strong

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 05, 2025 02:40
  • Last Edited
    Jun 18, 2025 09:52

Summary

Unleash your upper body potential with the Travvy Program V3 UL, a comprehensive 4-week plan designed for serious lifters. This 5-day-a-week program focuses on building strength and muscle through a variety of targeted exercises, including barbell bench presses, dumbbell curls, and cable flys. Each session incorporates supersets for maximum efficiency, pushing your limits while ensuring balanced development of your chest, arms, and shoulders. Equip yourself with a full gym and get ready to transform your upper body strength and aesthetics!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9
4A
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4B
Cable Crunch
2 Sets
6-10 Reps
@9
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@9
Day 4
1
Bench Press (Close Grip)
2 Sets
5-8 Reps
@9
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
3
Chest Fly (Cable)
2 Sets
6-10 Reps
@9
4
Lateral Raise (Cable)
2 Sets
6-10 Reps
@9
5A
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@9
5B
Cable Crunch
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Seated Hamstring Curl
2 Sets
6-10 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
8-12 Reps
@9.5
5
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
6-10 Reps
@9
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9
4
Face Pull
2 Sets
6-10 Reps
@9
5A
Skull Crusher
2 Sets
6-10 Reps
@9
5B
Hammer Curl
2 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Leg Extension
2 Sets
6-10 Reps
@9
3A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9
3B
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
4
Lat Pulldown
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
2 Sets
6-10 Reps
@9