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BoostcampPNG

Upper Body Optimal Program

by Goldenberg
4 athletes joined

Program Description

By following this program, trainees will maximize their gains, improve their overall physique without unnecessary fatigue.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 11:02
  • Last Edited
    Feb 13, 2026 08:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Upper Back
12.3%
Front Delts
11.5%
Chest
11.5%
Biceps
10.8%
Lats
6.7%
Quadriceps
6.7%
Abs
5.8%
Middle Delts
4.8%
Hamstrings
4.8%
Glutes
4.2%
Rear Delts
3%
Forearms
2.3%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12-14 reps
6-8 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
12-20 reps
10-18 reps
8-16 reps
6-14 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
5
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Lat Pulldown
1
3
8 reps
12 reps
RPE 10
RPE 8
3
Pull-Up (Weighted)
3
-
4
Preacher Curl (EZ Bar)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Lying Leg Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Decline Crunch (Weighted)
1
1
20+ reps
12+ reps
-
-
3
Incline Bench Press (Barbell)
5
-
4
Standing Shoulder Press (Dumbbell)
4
-
5
Dip (Weighted)
4
-
6
Squat (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Clean Deadlift
3
-
6
Shrug (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
-
2
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
@10
@8
3
Pull-Up (Weighted)
3 Sets
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9
@9.5
@10
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Lying Leg Curl
4 Sets
-
Day 3
1
Sit Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
2
Decline Crunch (Weighted)
1 Set
1 Set
20+ Reps
12+ Reps
-
-
3
Incline Bench Press (Barbell)
5 Sets
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
-
5
Dip (Weighted)
4 Sets
-
6
Squat (Barbell)
4 Sets
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12-14 Reps
6-8 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
@9.5
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
10-18 Reps
8-16 Reps
6-14 Reps
@7.5
@8
@9
@10
3
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-14 Reps
10-20 Reps
@10
@9
@8
@10
5
Leg Extension
4 Sets
-
Day 4
1
Dumbbell Row
4 Sets
-
2
Bicep Curl (EZ Bar)
4 Sets
-
3
Hammer Curl
3 Sets
-
4
Single Arm Rear Delt Cable Fly
3 Sets
-
5
Clean Deadlift
3 Sets
-
6
Shrug (Barbell)
3 Sets
-