Program Description
This upper body emphasized mesocycle created by Jared Feather is tailored to lifters seeking to maximize their upper body hypertrophy.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedOct 05, 2024 05:29
- Last EditedJun 18, 2025 10:11

Summary
Embark on a transformative 6-week journey with Jared Feather’s Mesocycle, designed for dedicated lifters ready to push their limits. This program spans six days a week, focusing on a balanced mix of push and pull workouts that emphasize strength and hypertrophy. Each session incorporates a variety of effective exercises, ensuring you target all major muscle groups while allowing for optimal recovery. Whether you're aiming to build muscle or enhance performance, this structured approach will help you achieve your fitness goals with confidence. Get ready to elevate your training and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Leg Extension
2
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Dip (Bodyweight)
1
AMRAP
RPE 6
3
Deficit Push Up
1
AMRAP
RPE 6
4
Lateral Raise (Cable)
2
14 reps
RPE 6
5
Leg Extension
1
14 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
14 reps
RPE 7
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Underhand Lat Pulldown
2
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
14 reps
RPE 7
5
Upright Row (Cable)
3
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
14 reps
RPE 7
2
Pull-Up (Assisted)
1
12 reps
RPE 7
3
Underhand Lat Pulldown
1
16 reps
RPE 7
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 7
5
Upright Row (Cable)
2
14 reps
RPE 7
6
Wrist Curls
1
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
14 reps
RPE 7
3
Tricep Pushdown (Cable)
2
16 reps
RPE 7
4
Chest Press (Machine)
2
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8 reps
RPE 7
2
Tricep Pushdown (Cable)
1
14 reps
RPE 7
3
Tricep Pushdown (Cable)
1
16 reps
RPE 7
4
Chest Press (Machine)
1
16 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Leg Extension
2
20 reps
RPE 7
6
Leg Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
12 reps
RPE 7
2
Bicep Curl (EZ Bar)
4
14 reps
RPE 7
3
Preacher Curl (EZ Bar)
1
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Leg Extension
1
20 reps
RPE 7
6
Leg Curl
1
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7
4
Fly Press (Dumbbell)
2
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
14 reps
RPE 7
2
Lateral Raise (Dumbbell)
2
14 reps
RPE 7
3
Shrug (Dumbbell)
1
20 reps
RPE 7
4
Fly Press (Dumbbell)
1
12 reps
RPE 7
5
Dip (Bodyweight)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
12 reps
RPE 7
2
Bicep Curl (Cable)
3
14 reps
RPE 7
3
Face Pull
3
16 reps
RPE 7
4
Wrist Curls
3
20 reps
RPE 7
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
12 reps
RPE 7
2
Bicep Curl (Cable)
2
14 reps
RPE 7
3
Face Pull
2
16 reps
RPE 7
4
Wrist Curls
2
20 reps
RPE 7
5
Calf Raise (Bodyweight)
1
AMRAP
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)4 Sets
8 Reps
@7
2
Dip (Bodyweight)2 Sets
AMRAP
@7
3
Deficit Push Up2 Sets
AMRAP
@7
4
Lateral Raise (Cable)3 Sets
14 Reps
@7
5
Leg Extension2 Sets
14 Reps
@7
Day 2
1
Chest Supported Row (Machine)2 Sets
14 Reps
@7
2
Pull-Up (Assisted)2 Sets
12 Reps
@7
3
Underhand Lat Pulldown2 Sets
16 Reps
@7
4
Preacher Curl (Dumbbell)3 Sets
14 Reps
@7
5
Upright Row (Cable)3 Sets
14 Reps
@7
6
Wrist Curls1 Set
16 Reps
@7
Day 3
1
JM Press2 Sets
8 Reps
@7
2
Tricep Pushdown (Cable)2 Sets
14 Reps
@7
3
Tricep Pushdown (Cable)2 Sets
16 Reps
@7
4
Chest Press (Machine)2 Sets
16 Reps
@7
5
Calf Raise (Bodyweight)1 Set
AMRAP
@7
Day 4
1
High Row2 Sets
12 Reps
@7
2
Bicep Curl (EZ Bar)5 Sets
14 Reps
@7
3
Preacher Curl (EZ Bar)2 Sets
16 Reps
@7
4
Wrist Curls3 Sets
20 Reps
@7
5
Leg Extension2 Sets
20 Reps
@7
6
Leg Curl2 Sets
20 Reps
@7
Day 5
1
Upright Row (Barbell)3 Sets
14 Reps
@7
2
Lateral Raise (Dumbbell)3 Sets
14 Reps
@7
3
Shrug (Dumbbell)2 Sets
20 Reps
@7
4
Fly Press (Dumbbell)2 Sets
12 Reps
@7
5
Dip (Bodyweight)2 Sets
AMRAP
@7
Day 6
1
Seated Row (Cable)2 Sets
12 Reps
@7
2
Bicep Curl (Cable)3 Sets
14 Reps
@7
3
Face Pull3 Sets
16 Reps
@7
4
Wrist Curls3 Sets
20 Reps
@7
5
Calf Raise (Bodyweight)2 Sets
AMRAP
@7