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Your Attitude Adjustments

by Angel G.
11 athletes joined

Program Description

Only for those who like Sleeper Build, Pump, and Look Good when Naked. Not for novices or beginners, but consistency is the key.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 15, 2024 05:55
  • Last Edited
    Jun 18, 2025 08:56

Summary

Transform your training with "Your Attitude Adjustments," an 8-week program designed to elevate your strength and sculpt your upper body. Committing just 4 days a week, you'll engage in a variety of targeted workouts focusing on chest and triceps, utilizing both free weights and machines for maximum effectiveness. Each session is structured to challenge your limits with drop sets and supersets, ensuring you build muscle and endurance. Get ready to redefine your fitness journey and unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
12-15 reps
RPE 9
5
Low Cable Crossover
4
12-15 reps
70%
6
Tricep Pushdown (Cable)
3
12-15 reps
75%
7
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
8
Skull Crusher
3
10-12 reps
80%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
12-15 reps
RPE 9
5
Low Cable Crossover
4
12-15 reps
70%
6
Tricep Pushdown (Cable)
3
12-15 reps
75%
7
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
8
Skull Crusher
3
10-12 reps
80%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Low Cable Crossover
4
10-12 reps
80%
6
Tricep Pushdown (Cable)
3
10-12 reps
85%
7
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
8
Skull Crusher
3
8-10 reps
90%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Low Cable Crossover
4
10-12 reps
80%
6
Tricep Pushdown (Cable)
3
10-12 reps
85%
7
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
8
Skull Crusher
3
8-10 reps
90%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
12-15 reps
RPE 9
5
Low Cable Crossover
4
12-15 reps
70%
6
Tricep Pushdown (Cable)
3
12-15 reps
75%
7
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
8
Skull Crusher
3
10-12 reps
80%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
12-15 reps
RPE 9
5
Low Cable Crossover
4
12-15 reps
70%
6
Tricep Pushdown (Cable)
3
12-15 reps
75%
7
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
8
Skull Crusher
3
10-12 reps
80%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Low Cable Crossover
4
10-12 reps
80%
6
Tricep Pushdown (Cable)
3
10-12 reps
85%
7
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
8
Skull Crusher
3
8-10 reps
90%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Dip (Bodyweight)
4
15-20 reps
RPE 7.5
4A
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Low Cable Crossover
4
10-12 reps
80%
6
Tricep Pushdown (Cable)
3
10-12 reps
85%
7
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
8
Skull Crusher
3
8-10 reps
90%
9
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
10-12 reps
75%
3
Meadow Row
4
10-12 reps
75%
4
Lat Pulldown
4
10-12 reps
75%
5
Seated Row (Cable)
4
10-12 reps
75%
6
Single Arm High Row (Cable)
3
12-15 reps
80%
7
Incline Curl (Dumbbell)
3
10-12 reps
75%
8
Hammer Curl
3
10-12 reps
75%
9
Bicep Curl (EZ Bar)
3
12-15 reps
70%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
10-12 reps
75%
3
Meadow Row
4
10-12 reps
75%
4
Lat Pulldown
4
10-12 reps
75%
5
Seated Row (Cable)
4
10-12 reps
75%
6
Single Arm High Row (Cable)
3
12-15 reps
80%
7
Incline Curl (Dumbbell)
3
10-12 reps
75%
8
Hammer Curl
3
10-12 reps
75%
9
Bicep Curl (EZ Bar)
3
12-15 reps
70%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
8-10 reps
85%
3
Meadow Row
4
8-10 reps
85%
4
Lat Pulldown
4
8-10 reps
85%
5
Seated Row (Cable)
4
8-10 reps
85%
6
Single Arm High Row (Cable)
3
10-12 reps
90%
7
Incline Curl (Dumbbell)
3
8-10 reps
85%
8
Hammer Curl
3
8-10 reps
85%
9
Bicep Curl (EZ Bar)
3
10-12 reps
80%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
8-10 reps
85%
3
Meadow Row
4
8-10 reps
85%
4
Lat Pulldown
4
8-10 reps
85%
5
Seated Row (Cable)
4
8-10 reps
85%
6
Single Arm High Row (Cable)
3
10-12 reps
90%
7
Incline Curl (Dumbbell)
3
8-10 reps
85%
8
Hammer Curl
3
8-10 reps
85%
9
Bicep Curl (EZ Bar)
3
10-12 reps
80%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
10-12 reps
75%
3
Meadow Row
4
10-12 reps
75%
4
Lat Pulldown
4
10-12 reps
75%
5
Seated Row (Cable)
4
10-12 reps
75%
6
Single Arm High Row (Cable)
3
12-15 reps
80%
7
Incline Curl (Dumbbell)
3
10-12 reps
75%
8
Hammer Curl
3
10-12 reps
75%
9
Bicep Curl (EZ Bar)
3
12-15 reps
70%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
10-12 reps
75%
3
Meadow Row
4
10-12 reps
75%
4
Lat Pulldown
4
10-12 reps
75%
5
Seated Row (Cable)
4
10-12 reps
75%
6
Single Arm High Row (Cable)
3
12-15 reps
80%
7
Incline Curl (Dumbbell)
3
10-12 reps
75%
8
Hammer Curl
3
10-12 reps
75%
9
Bicep Curl (EZ Bar)
3
12-15 reps
70%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
8-10 reps
85%
3
Meadow Row
4
8-10 reps
85%
4
Lat Pulldown
4
8-10 reps
85%
5
Seated Row (Cable)
4
8-10 reps
85%
6
Single Arm High Row (Cable)
3
10-12 reps
90%
7
Incline Curl (Dumbbell)
3
8-10 reps
85%
8
Hammer Curl
3
8-10 reps
85%
9
Bicep Curl (EZ Bar)
3
10-12 reps
80%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
12-15 reps
RPE 7.5
2
Pendlay Row
4
8-10 reps
85%
3
Meadow Row
4
8-10 reps
85%
4
Lat Pulldown
4
8-10 reps
85%
5
Seated Row (Cable)
4
8-10 reps
85%
6
Single Arm High Row (Cable)
3
10-12 reps
90%
7
Incline Curl (Dumbbell)
3
8-10 reps
85%
8
Hammer Curl
3
8-10 reps
85%
9
Bicep Curl (EZ Bar)
3
10-12 reps
80%
10
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
10-12 reps
75%
2
Leg Press
4
10-12 reps
75%
3
Leg Extension
4
10-12 reps
75%
4
Lying Leg Curl
4
10-12 reps
75%
5
Standing Calf Raise
4
12-15 reps
70%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
10-12 reps
75%
2
Leg Press
4
10-12 reps
75%
3
Leg Extension
4
10-12 reps
75%
4
Lying Leg Curl
4
10-12 reps
75%
5
Standing Calf Raise
4
12-15 reps
70%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
8-10 reps
85%
2
Leg Press
4
8-10 reps
85%
3
Leg Extension
4
8-10 reps
85%
4
Lying Leg Curl
4
8-10 reps
85%
5
Standing Calf Raise
4
10-12 reps
80%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
8-10 reps
85%
2
Leg Press
4
8-10 reps
85%
3
Leg Extension
4
8-10 reps
85%
4
Lying Leg Curl
4
8-10 reps
85%
5
Standing Calf Raise
4
10-12 reps
80%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
10-12 reps
75%
2
Leg Press
4
10-12 reps
75%
3
Leg Extension
4
10-12 reps
75%
4
Lying Leg Curl
4
10-12 reps
75%
5
Standing Calf Raise
4
12-15 reps
70%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
10-12 reps
75%
2
Leg Press
4
10-12 reps
75%
3
Leg Extension
4
10-12 reps
75%
4
Lying Leg Curl
4
10-12 reps
75%
5
Standing Calf Raise
4
12-15 reps
70%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
8-10 reps
85%
2
Leg Press
4
8-10 reps
85%
3
Leg Extension
4
8-10 reps
85%
4
Lying Leg Curl
4
8-10 reps
85%
5
Standing Calf Raise
4
10-12 reps
80%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Squat
4
8-10 reps
85%
2
Leg Press
4
8-10 reps
85%
3
Leg Extension
4
8-10 reps
85%
4
Lying Leg Curl
4
8-10 reps
85%
5
Standing Calf Raise
4
10-12 reps
80%
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
7
Ab Wheel
3
10-12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
3
Lateral Raise (Dumbbell)
4
10-12 reps
75%
4
Upright Row (Dumbbell)
4
10-12 reps
75%
5
Lying Rear Lateral Raise
3
12-15 reps
70%
6A
Front Raise
1
10-12 reps
50%
7
Reverse Pec Deck
4
10-12 reps
75%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
3
Lateral Raise (Dumbbell)
4
10-12 reps
75%
4
Upright Row (Dumbbell)
4
10-12 reps
75%
5
Lying Rear Lateral Raise
3
12-15 reps
70%
6A
Front Raise
1
10-12 reps
50%
7
Reverse Pec Deck
4
10-12 reps
75%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
3
Lateral Raise (Dumbbell)
4
8-10 reps
85%
4
Upright Row (Dumbbell)
4
8-10 reps
85%
5
Lying Rear Lateral Raise
3
10-12 reps
80%
6A
Front Raise
1
8-10 reps
60%
7
Reverse Pec Deck
4
8-10 reps
85%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
3
Lateral Raise (Dumbbell)
4
8-10 reps
85%
4
Upright Row (Dumbbell)
4
8-10 reps
85%
5
Lying Rear Lateral Raise
3
10-12 reps
80%
6A
Front Raise
1
8-10 reps
60%
7
Reverse Pec Deck
4
8-10 reps
85%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
3
Lateral Raise (Dumbbell)
4
10-12 reps
75%
4
Upright Row (Dumbbell)
4
10-12 reps
75%
5
Lying Rear Lateral Raise
3
12-15 reps
70%
6A
Front Raise
1
10-12 reps
50%
7
Reverse Pec Deck
4
10-12 reps
75%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
3
Lateral Raise (Dumbbell)
4
10-12 reps
75%
4
Upright Row (Dumbbell)
4
10-12 reps
75%
5
Lying Rear Lateral Raise
3
12-15 reps
70%
6A
Front Raise
1
10-12 reps
50%
7
Reverse Pec Deck
4
10-12 reps
75%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
3
Lateral Raise (Dumbbell)
4
8-10 reps
85%
4
Upright Row (Dumbbell)
4
8-10 reps
85%
5
Lying Rear Lateral Raise
3
10-12 reps
80%
6A
Front Raise
1
8-10 reps
60%
7
Reverse Pec Deck
4
8-10 reps
85%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
3
Lateral Raise (Dumbbell)
4
8-10 reps
85%
4
Upright Row (Dumbbell)
4
8-10 reps
85%
5
Lying Rear Lateral Raise
3
10-12 reps
80%
6A
Front Raise
1
8-10 reps
60%
7
Reverse Pec Deck
4
8-10 reps
85%
8
Reverse Wrist Curl (Dumbbell)
3
15+ reps
90%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
75%
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
75%
3
Dip (Bodyweight)
4 Sets
15-20 Reps
@7.5
4A
Pec Deck (Machine)
1 Set
12-15 Reps
@9
5
Low Cable Crossover
4 Sets
12-15 Reps
70%
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
75%
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
75%
8
Skull Crusher
3 Sets
10-12 Reps
80%
9
Reverse Wrist Curl (Dumbbell)
3 Sets
15+ Reps
90%
Day 3
1
Rear Foot Elevated Squat
4 Sets
10-12 Reps
75%
2
Leg Press
4 Sets
10-12 Reps
75%
3
Leg Extension
4 Sets
10-12 Reps
75%
4
Lying Leg Curl
4 Sets
10-12 Reps
75%
5
Standing Calf Raise
4 Sets
12-15 Reps
70%
6
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@8
7
Ab Wheel
3 Sets
10-12 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15+ Reps
90%
Day 4
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
80%
2
Seated Overhead Press (Dumbbell)
4 Sets
10-12 Reps
75%
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
75%
4
Upright Row (Dumbbell)
4 Sets
10-12 Reps
75%
5
Lying Rear Lateral Raise
3 Sets
12-15 Reps
70%
6A
Front Raise
1 Set
10-12 Reps
50%
7
Reverse Pec Deck
4 Sets
10-12 Reps
75%
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15+ Reps
90%
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
12-15 Reps
@7.5
2
Pendlay Row
4 Sets
10-12 Reps
75%
3
Meadow Row
4 Sets
10-12 Reps
75%
4
Lat Pulldown
4 Sets
10-12 Reps
75%
5
Seated Row (Cable)
4 Sets
10-12 Reps
75%
6
Single Arm High Row (Cable)
3 Sets
12-15 Reps
80%
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
75%
8
Hammer Curl
3 Sets
10-12 Reps
75%
9
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
70%
10
Reverse Wrist Curl (Dumbbell)
3 Sets
15+ Reps
90%