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Upper, Posterior, Fullbody

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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 18, 2025 12:09

Summary

The Upper, Posterior, Fullbody program is a comprehensive 4-week training plan designed to build strength and muscle across your upper body, posterior chain, and overall physique. With three focused sessions each week, you’ll engage in a variety of exercises, including barbell and machine movements, to target key muscle groups effectively. This program is perfect for those looking to enhance their lifting performance while ensuring balanced development. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 4 Weeks
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
-