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BoostcampPNG

Upper body focused

by Jonathon K.

Program Description

A beginner friendly at home work to enhance the upper body while maintaining muscle balance.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2025 12:17
  • Last Edited
    Nov 17, 2025 01:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11%
Biceps
9.3%
Lats
9.2%
Chest
8.9%
Upper Back
8%
Middle Delts
7.7%
Abs
6.7%
Forearms
6.5%
Hamstrings
4.6%
Quadriceps
4.1%
Glutes
4.1%
Stretching
3.2%
Rear Delts
1.7%
Lower Back
1.4%
Calves
1.4%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
8
Lying Rear Lateral Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Pullover (Dumbbell)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Front Raise
3
14 reps
RPE 10
7
Upright Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
9
Wrist Rotations
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Concentration Curl
3
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 10
6
Tricep Kickback
3
12 reps
RPE 10
7
Wrist Curls
5
15 reps
RPE 10
8
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Dead Bug
3
20 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 10
3
Dumbbell Row
4
12 reps
RPE 10
4
Straight Arm Pulldown
3
15 reps
RPE 10
5
Shrug (Dumbbell)
4
15 reps
RPE 10
6
Dead Bug
4
20 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
11
Lying Reverse Fly
3
12 reps
RPE 10
12
Wrist Rotations
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
4
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Pullover (Dumbbell)
3
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
10
Upright Row (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
Lat Pulldown
4 Sets
12 Reps
@10
2
Behind-the-Neck Lat Pulldown
4 Sets
12 Reps
@10
3
Dumbbell Row
4 Sets
12 Reps
@10
4
Straight Arm Pulldown
3 Sets
15 Reps
@10
5
Shrug (Dumbbell)
4 Sets
15 Reps
@10
6
Dead Bug
4 Sets
20 Reps
@10
7
Cable Crunch
4 Sets
20 Reps
@10
Day 3
1
Goblet Squat
3 Sets
12 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
15 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Dead Bug
3 Sets
20 Reps
@10
8
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
2
Chest Fly (Cable)
3 Sets
15 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
14 Reps
@10
6
Front Raise
3 Sets
14 Reps
@10
7
Upright Row (Dumbbell)
3 Sets
10 Reps
@10
8
Lying Rear Lateral Raise
3 Sets
12 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
4
Concentration Curl
3 Sets
12 Reps
@10
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@10
6
Tricep Kickback
3 Sets
12 Reps
@10
7
Wrist Curls
5 Sets
15 Reps
@10
8
Wrist Extension (Dumbbell)
5 Sets
15 Reps
@10
9
Wrist Rotations
4 Sets
20 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@10
2
Skull Crusher (Dumbbell)
4 Sets
12 Reps
@10
3
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
6
Tricep Extension (Cable)
4 Sets
12 Reps
@10
7
Chest Fly (Cable)
3 Sets
15 Reps
@10
8
Pullover (Dumbbell)
3 Sets
12 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
10
Upright Row (Dumbbell)
3 Sets
12 Reps
@10
11
Lying Reverse Fly
3 Sets
12 Reps
@10
12
Wrist Rotations
4 Sets
20 Reps
@10