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Upper lower push pull

by Grant T.
1 athletes joined

Program Description

4 day upper body focused body building program

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 08:27
  • Last Edited
    Jul 21, 2025 12:34
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Leg Curl
2
10-15 reps
RPE 10
5
Behind The Head Decline Sit Up
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Preacher Curl Machine
2
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Lat Pulldown
2 Sets
4-6 Reps
@10
3
AD Press (Smith Machine)
2 Sets
4-6 Reps
@10
4
Chest Supported T Bar Row
2 Sets
4-6 Reps
@10
5
Seated Lateral Raise
2 Sets
8-12 Reps
@10
6
Incline Triceps Pushdown
2 Sets
8-12 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
12-20 Reps
@10
4
Leg Curl
2 Sets
10-15 Reps
@10
5
Behind The Head Decline Sit Up
2 Sets
8-12 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
25-30 Reps
@10
Day 4
1
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
2
Seated Row (Machine)
2 Sets
4-6 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Power Shrug
2 Sets
8-12 Reps
@10
7
Preacher Curl Machine
2 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
4
Leaning overhead Tricep Extension (rope)
2 Sets
8-12 Reps
@10
5
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10