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Hero Build PPL 2.1 Additional Upper Body Vol.

by Kitty V.
3 athletes joined

Program Description

Additional Upper body volume

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 09, 2024 04:58
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unlock your upper body potential with the Hero Build PPL 2.1 Additional Upper Body Volume program! Over the next six weeks, you'll focus on a single, powerful workout each week designed to enhance strength and muscle definition. This program features a variety of targeted exercises, including Weighted Push-Ups and Floor Presses, ensuring comprehensive engagement of your chest, back, and shoulders. Perfect for those looking to elevate their lifting game, this full gym routine promises to build a heroic upper body physique. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
21.3%
Chest
17.8%
Triceps
14.7%
Upper Back
12.7%
Lats
11.7%
Lower Back
7.6%
Abs
6.1%
Middle Delts
5.1%
Biceps
2%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Push Up
4
15 reps
RPE 8
2
Flexion Low Row
3
RPE 6.5
3
Floor Press (Barbell)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
2
6 reps
RPE 9
5
Front Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Leg Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Push Up
4
15 reps
RPE 8
2
Flexion Low Row
3
RPE 6.5
3
Floor Press (Barbell)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
2
6 reps
RPE 9
5
Front Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Leg Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Push Up
4
15 reps
RPE 8
2
Flexion Low Row
3
RPE 6.5
3
Floor Press (Barbell)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
2
6 reps
RPE 9
5
Front Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Leg Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Push Up
4
15 reps
RPE 8
2
Flexion Low Row
3
RPE 6.5
3
Floor Press (Barbell)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
2
6 reps
RPE 9
5
Front Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Leg Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Push Up
4
15 reps
RPE 8
2
Flexion Low Row
3
RPE 6.5
3
Floor Press (Barbell)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
2
6 reps
RPE 9
5
Front Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Leg Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Push Up
4
15 reps
RPE 8
2
Flexion Low Row
3
RPE 6.5
3
Floor Press (Barbell)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
2
6 reps
RPE 9
5
Front Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Hanging Leg Raise
2
8 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Weighted Push Up
4 Sets
15 Reps
@8
2
Flexion Low Row
3 Sets
@6.5
3
Floor Press (Barbell)
3 Sets
8 Reps
@8.5
4
One Arm Bent Over Row
2 Sets
6 Reps
@9
5
Front Raise
2 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
7
Hanging Leg Raise
2 Sets
8 Reps
@6