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BoostcampPNG

BULK UP - PPL/Upper

by Rohary Ribeiro

Program Description

Treino focado no ganho de força e volume na região superior do tronco, sem invenção de moda, o básico bem feito. Obs.: Para iniciantes, sugiro redução no volume de treino e adequação a condição de cada um.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2024 05:22
  • Last Edited
    Sep 14, 2024 05:23
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Dip (Weighted)
4
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
8
Concentration Curl
4
10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Overhead Extension (EZ Bar)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Barbell Row
4 Sets
8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
8 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
4
Lying Leg Curl
4 Sets
10 Reps
@8
5
Leg Extension
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
7
Abs Crunch (Machine)
4 Sets
20 Reps
@7
Day 4
1
Chest Press (Machine)
4 Sets
8 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
3
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@8
5
Dip (Weighted)
4 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
7
Preacher Curl (EZ Bar)
4 Sets
8 Reps
@8
8
Concentration Curl
4 Sets
10 Reps
@8