Program Description
Increase upper body size while maintaining leg size.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedAug 18, 2024 12:31
- Last EditedAug 18, 2024 05:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 7
2
Chest Fly (Dumbbell)
3
RPE 7
3
Lying Side Lateral Raise
2
RPE 7
4
Single Arm Overhead Tricep Extension
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
2
Dumbbell Row
2
3
Incline Curl (Dumbbell)
3
4
Y Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
2
Dumbbell Row
2
3
Incline Curl (Dumbbell)
3
4
Y Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
2
Dumbbell Row
2
3
Incline Curl (Dumbbell)
3
4
Y Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
2
Dumbbell Row
2
3
Incline Curl (Dumbbell)
3
4
Y Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
2
Dumbbell Row
2
3
Incline Curl (Dumbbell)
3
4
Y Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
2
Dumbbell Row
2
3
Incline Curl (Dumbbell)
3
4
Y Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
2
Squat (Barbell)
2
3
Calf Raise (Leg Press)
4
4
Seated Shoulder Press (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
2
Squat (Barbell)
2
3
Calf Raise (Leg Press)
4
4
Seated Shoulder Press (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
2
Squat (Barbell)
2
3
Calf Raise (Leg Press)
4
4
Seated Shoulder Press (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
2
Squat (Barbell)
2
3
Calf Raise (Leg Press)
4
4
Seated Shoulder Press (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
2
Squat (Barbell)
2
3
Calf Raise (Leg Press)
4
4
Seated Shoulder Press (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
2
Squat (Barbell)
2
3
Calf Raise (Leg Press)
4
4
Seated Shoulder Press (Dumbbell)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
Incline Chest Fly (Dumbbell)
3
3
JM Press
3
4
Lying Side Lateral Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
Incline Chest Fly (Dumbbell)
3
3
JM Press
3
4
Lying Side Lateral Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
Incline Chest Fly (Dumbbell)
3
3
JM Press
3
4
Lying Side Lateral Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
Incline Chest Fly (Dumbbell)
3
3
JM Press
3
4
Lying Side Lateral Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
Incline Chest Fly (Dumbbell)
3
3
JM Press
3
4
Lying Side Lateral Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
Incline Chest Fly (Dumbbell)
3
3
JM Press
3
4
Lying Side Lateral Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
2
Lat Prayer
3
3
Y Raise
3
4
Preacher Curl (Dumbbell)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
2
Lat Prayer
3
3
Y Raise
3
4
Preacher Curl (Dumbbell)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
2
Lat Prayer
3
3
Y Raise
3
4
Preacher Curl (Dumbbell)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
2
Lat Prayer
3
3
Y Raise
3
4
Preacher Curl (Dumbbell)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
2
Lat Prayer
3
3
Y Raise
3
4
Preacher Curl (Dumbbell)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
2
Lat Prayer
3
3
Y Raise
3
4
Preacher Curl (Dumbbell)
2
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
@7
2
Chest Fly (Dumbbell)3 Sets
@7
3
Lying Side Lateral Raise2 Sets
@7
4
Single Arm Overhead Tricep Extension2 Sets
@7
Day 2
1
Lat Pulldown (Single Arm)3 Sets
2
Dumbbell Row2 Sets
3
Incline Curl (Dumbbell)3 Sets
4
Y Raise2 Sets
Day 3
1
Hamstring Curl2 Sets
2
Squat (Barbell)2 Sets
3
Calf Raise (Leg Press)4 Sets
4
Seated Shoulder Press (Dumbbell)2 Sets
Day 4
1
Bench Press (Dumbbell)2 Sets
2
Incline Chest Fly (Dumbbell)3 Sets
3
JM Press3 Sets
4
Lying Side Lateral Raise2 Sets
Day 5
1
Single Arm Row (Cable)2 Sets
2
Lat Prayer3 Sets
3
Y Raise3 Sets
4
Preacher Curl (Dumbbell)2 Sets