logo
BoostcampPNG

Only upper Body

by Abhiveer D.
1 athletes joined
5.0
(1 rating)

Program Description

3 days a week only upper body program for hypertrophy

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 08:48
  • Last Edited
    Feb 18, 2026 08:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.7%
Triceps
16.2%
Chest
13.5%
Lats
13.5%
Front Delts
12.2%
Biceps
12.2%
Middle Delts
5.4%
Rear Delts
5%
Forearms
4.1%
Abs
1.4%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Lat Prayer
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Pec Deck
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
-
RPE 8.5
RPE 9
RPE 9.5
-
5
Preacher Curl (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Bicep Curl (Cable)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pec Deck (Machine)
3
10-12 reps
RPE 9.5
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
5-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
6
Hammer Curl (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
2
Pendlay Row
3 Sets
6-8 Reps
@8.5
3
Lat Prayer
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
4
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
@8.5
@9
@9.5
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
6
Bicep Curl (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@9.5
2
Pec Deck (Machine)
3 Sets
10-12 Reps
@9.5
3
Dumbbell Row
3 Sets
8-10 Reps
@9.5
4
Lat Pulldown
3 Sets
5-8 Reps
@9.5
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
6
Hammer Curl (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@9.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Abhiveer D.Age 15, Man
8 days ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
YES, it's my program. But boy do I love it