Upper, Posterior, Fullbody

by null

Program Description

This is a muscle-building-focused program. DM @Namedperson on instagram for more details

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 05, 2025 04:43
Last Edited
Jun 05, 2025 07:01

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

1

1

3 reps

4 reps

5 reps

6 reps

7 reps

-

-

-

-

-

2

Shoulder Press (Plate Loaded)

1

4

10 reps

1 reps

RPE 9

RPE 10

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Upright Row (Cable)

1

4

12 reps

1 reps

RPE 9

RPE 10

5

Skull Destroyer

2

30 reps

RPE 10

6

Face Pull

3

12 reps

-

Day 1

1

Overhead Press (Barbell)

4

6 reps

-

2

Bench Press (Close Grip)

4

6 reps

-

3

Incline Chest Press (Machine)

1

4

10 reps

1 reps

RPE 9

RPE 10

4

Lateral Raise (Dumbbell)

2

6

12 reps

1 reps

RPE 10

RPE 10

5A

Skier

3

AMRAP

-

5B

Meadows Six Ways

2

AMRAP

RPE 10

6A

Tricep Extension (Cable)

3

10 reps

-

6B

Tricep Pushdown (Cable)

3

AMRAP

-

Day 1

1

Bench Press (Barbell)

1

2

1

5 reps

10 reps

20 reps

-

-

-

2

Shoulder Press (Plate Loaded)

1

4

10 reps

1 reps

RPE 9

RPE 10

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Upright Row (Cable)

1

4

12 reps

1 reps

RPE 9

RPE 10

5

Skull Destroyer

2

30 reps

RPE 10

6

Face Pull

3

12 reps

-

Day 1

1

Overhead Press (Barbell)

4

6 reps

-

2

Bench Press (Close Grip)

4

6 reps

-

3

Incline Chest Press (Machine)

1

4

10 reps

1 reps

RPE 9

RPE 10

4

Lateral Raise (Dumbbell)

2

6

12 reps

1 reps

RPE 10

RPE 10

5A

Skier

3

AMRAP

-

5B

Meadows Six Ways

2

AMRAP

RPE 10

6A

Tricep Extension (Cable)

3

10 reps

-

6B

Tricep Pushdown (Cable)

3

AMRAP

-

Day 2

1

Leg Press

3

10 reps

-

2

Barbell Row

4

6 reps

-

3

Romanian Deadlift (Barbell)

3

6-10 reps

-

4

Lat Pulldown

3

10 reps

-

5

Leg Curl

3

12 reps

-

6

Bicep Curl (Dumbbell)

3

10 reps

-

Day 2

1

Belt Squat

3

10-20 reps

-

2

T-Bar Row

1

10-15 reps

-

3

Leg Extension

1

4

12 reps

1 reps

-

-

4

Lat Pulldown (Neutral Grip)

3

10-15 reps

-

5

Glute-Ham Raise

3

AMRAP

-

6

Bicep Curl (EZ Bar)

3

10-15 reps

-

Day 2

1

Leg Press

3

10 reps

-

2

Barbell Row

4

6 reps

-

3

Romanian Deadlift (Barbell)

3

6-10 reps

-

4

Lat Pulldown

3

10 reps

-

5

Leg Curl

3

12 reps

-

6

Bicep Curl (Dumbbell)

3

10 reps

-

Day 2

1

Belt Squat

3

10-20 reps

-

2

T-Bar Row

1

10-15 reps

-

3

Leg Extension

1

4

12 reps

1 reps

-

-

4

Lat Pulldown (Neutral Grip)

3

10-15 reps

-

5

Glute-Ham Raise

3

AMRAP

-

6

Bicep Curl (EZ Bar)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

2

12 reps

-

2

Barrel Press

3

8-12 reps

-

3

Dumbbell Row

2

12-15 reps

-

4

Seated Military Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

1

4

12 reps

1 reps

-

-

6

Bicep Curl (Machine)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

2

12 reps

-

2

Barrel Press

3

8-12 reps

-

3

Dumbbell Row

2

12-15 reps

-

4

Seated Military Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

1

4

12 reps

1 reps

-

-

6

Bicep Curl (Machine)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

2

12 reps

-

2

Barrel Press

3

8-12 reps

-

3

Dumbbell Row

2

12-15 reps

-

4

Seated Military Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

1

4

12 reps

1 reps

-

-

6

Bicep Curl (Machine)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

2

12 reps

-

2

Barrel Press

3

8-12 reps

-

3

Dumbbell Row

2

12-15 reps

-

4

Seated Military Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

1

4

12 reps

1 reps

-

-

6

Bicep Curl (Machine)

3

10-15 reps

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Reps

4 Reps

5 Reps

6 Reps

7 Reps

-

-

-

-

-

2

Shoulder Press (Plate Loaded)

1 Set

4 Sets

10 Reps

1 Reps

@9

@10

3

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

4

Upright Row (Cable)

1 Set

4 Sets

12 Reps

1 Reps

@9

@10

5

Skull Destroyer

2 Sets

30 Reps

@10

6

Face Pull

3 Sets

12 Reps

-

Day 2

1

Leg Press

3 Sets

10 Reps

-

2

Barbell Row

4 Sets

6 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

-

4

Lat Pulldown

3 Sets

10 Reps

-

5

Leg Curl

3 Sets

12 Reps

-

6

Bicep Curl (Dumbbell)

3 Sets

10 Reps

-

Day 3

1

Squat (Barbell)

2 Sets

12 Reps

-

2

Barrel Press

3 Sets

8-12 Reps

-

3

Dumbbell Row

2 Sets

12-15 Reps

-

4

Seated Military Press (Smith Machine)

3 Sets

8-12 Reps

-

5

Tricep Pushdown (Cable)

1 Set

4 Sets

12 Reps

1 Reps

-

-

6

Bicep Curl (Machine)

3 Sets

10-15 Reps

-