4.0
(1 rating)
Program Description
To improve overhead strength and upper body size on a 3 day schedule.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 24, 2024 10:46
- Last EditedSep 30, 2024 11:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Machine)
3
10 reps
7
Rotor Cuff
3
15 reps
8
Bicep Curl (EZ Bar)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Romanian Deadlift (Barbell)
4
6 reps
3
T-Bar Row
3
10 reps
4
Trap Bar Deadlift
3
8 reps
5
Lat Pulldown
3
10 reps
6
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
2
Incline Chest Press (Machine)
3
10 reps
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
5
Bench Press (Wide Grip)
3
10 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Preacher Curl (Dumbbell)
3
10 reps
8
Rotor Cuff
2
20 reps
Week 1
1 / 8 Weeks
Day 1
1
Push Press (Barbell)3 Sets
3 Reps
80%
2
Overhead Press (Barbell)3 Sets
6 Reps
70%
3
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
4
Tricep Extension (Cable)3 Sets
10 Reps
5
Rear Delt Fly (Machine)3 Sets
10 Reps
6
Lateral Raise (Machine)3 Sets
10 Reps
7
Rotor Cuff3 Sets
15 Reps
8
Bicep Curl (EZ Bar)3 Sets
10 Reps
Day 2
1
Squat (Barbell)4 Sets
5 Reps
2
Romanian Deadlift (Barbell)4 Sets
6 Reps
3
T-Bar Row3 Sets
10 Reps
4
Trap Bar Deadlift3 Sets
8 Reps
5
Lat Pulldown3 Sets
10 Reps
6
Hammer Curl3 Sets
10 Reps
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
6 Reps
2
Incline Chest Press (Machine)3 Sets
10 Reps
3
Bent Over Row (Barbell)5 Sets
5 Reps
80%
4
Chest Fly (Machine)3 Sets
10 Reps
5
Bench Press (Wide Grip)3 Sets
10 Reps
6
Tricep Pushdown (Cable)3 Sets
15 Reps
7
Preacher Curl (Dumbbell)3 Sets
10 Reps
8
Rotor Cuff2 Sets
20 Reps