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BoostcampPNG

Upper Body focused V taper

by Kaustav B.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Dec 21, 2024 01:48
  • Last Edited
    Feb 28, 2025 04:08

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
12 reps
-
2
Lat Pulldown
2
1
12 reps
15 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Bayesian Curl
3
12 reps
-
9
Shrug (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Reverse Pec Deck
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Dumbbell)
5
18 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
18 reps
-
5
Split Squat (Smith Machine)
3
12 reps
-
6
Hack Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Hammer Curl
4
15 reps
-
8
Alternating Dumbbell Curl
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
2 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Barbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
12 Reps
-
2
Lat Pulldown
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
15 Reps
-
8
Bayesian Curl
3 Sets
12 Reps
-
9
Shrug (Barbell)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Seated Calf Raise
4 Sets
15 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Seated Hamstring Curl
4 Sets
18 Reps
-
5
Split Squat (Smith Machine)
3 Sets
12 Reps
-
6
Hack Squat
3 Sets
12 Reps
-
Day 5
1
Wide Grip Pull-Up
3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
5
Bent Over Row (Barbell)
3 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
7
Hammer Curl
4 Sets
15 Reps
-
8
Alternating Dumbbell Curl
3 Sets
12 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Reverse Pec Deck
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Lateral Raise (Dumbbell)
5 Sets
18 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Tricep Kickback
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-