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Hypertrophy Upper Focus

by Hami Tipene
1 athletes joined

Program Description

Hypertrophy for upper body

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 05:03
  • Last Edited
    Jun 18, 2025 11:58

Summary

Unlock your muscle-building potential with the Hypertrophy Upper Focus program! Over the course of 6 weeks, this 4-day-a-week regimen targets your upper body, emphasizing strength and size through a blend of bodyweight, machine, and free weight exercises. Each session is designed to push your limits, featuring key movements like Pull-Ups, Seated Rows, and Bicep Curls, ensuring comprehensive development of your back, shoulders, and arms. Get ready to elevate your training and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.1%
Biceps
12.4%
Front Delts
12%
Middle Delts
11.6%
Chest
8.5%
Lats
7.9%
Upper Back
7.4%
Hamstrings
5.1%
Glutes
4.9%
Quadriceps
3.9%
Calves
3.9%
Forearms
1.8%
Lower Back
1.5%
Abs
1%
Rear Delts
0.9%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Incline Bench Press (Dumbbell)
3
RPE 7
3
Skull Crusher
3
RPE 7
4
Lateral Raise (Dumbbell)
3
RPE 7
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Bench Press (Dumbbell)
3
1
RPE 8
RPE 9
3
Skull Crusher
3
1
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
1
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
1
RPE 8.5
RPE 9
3
Skull Crusher
4
1
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
3
1
RPE 8.5
RPE 9
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
RPE 9
2
Incline Bench Press (Dumbbell)
4
2
RPE 9
RPE 9.5
3
Skull Crusher
4
2
RPE 9
RPE 9.5
4
Lateral Raise (Dumbbell)
3
2
RPE 9
RPE 9.5
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
RPE 9.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Skull Crusher
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
3
2
RPE 9.5
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Incline Bench Press (Dumbbell)
3
RPE 7
3
Skull Crusher
3
RPE 7
4
Lateral Raise (Dumbbell)
3
RPE 7
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 7
2
Seated Row (Machine)
3
RPE 7
3
Bicep Curl (EZ Bar)
3
RPE 7
4
Shoulder Press (Machine)
3
RPE 7
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Seated Row (Machine)
3
1
RPE 8
RPE 9
3
Bicep Curl (EZ Bar)
3
1
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
1
RPE 8
RPE 9
5
Hack Squat
2
RPE 8
6
Lying Leg Curl
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 8.5
2
Seated Row (Machine)
4
1
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
4
1
RPE 8.5
RPE 9
4
Shoulder Press (Machine)
4
1
RPE 8.5
RPE 9
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
RPE 9
2
Seated Row (Machine)
4
2
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
4
2
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
4
2
RPE 9
RPE 9.5
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
4
RPE 9.5
RPE 9
2
Seated Row (Machine)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
4
2
RPE 9.5
RPE 9
RPE 10
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 7
2
Seated Row (Machine)
3
RPE 7
3
Bicep Curl (EZ Bar)
3
RPE 7
4
Shoulder Press (Machine)
3
RPE 7
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
RPE 7
2
Overhead Tricep Extension (Cable)
3
RPE 7
3
Incline Bench Press (Dumbbell)
3
RPE 7
4
Lateral Raise (Cable)
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
1
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
1
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
1
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
1
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
4
1
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
4
1
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
1
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
2
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
4
2
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
2
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
RPE 9
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
4
2
RPE 9.5
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
RPE 9.5
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
RPE 7
2
Overhead Tricep Extension (Cable)
3
RPE 7
3
Incline Bench Press (Dumbbell)
3
RPE 7
4
Lateral Raise (Cable)
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
RPE 7
2
Preacher Curl (Barbell)
3
RPE 7
3
Lat Pulldown
3
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
RPE 7
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
1
RPE 8
RPE 9
2
Preacher Curl (Barbell)
3
1
RPE 8
RPE 9
3
Lat Pulldown
3
1
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
1
RPE 8
RPE 9
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
1
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
4
1
RPE 8.5
RPE 9
3
Lat Pulldown
4
1
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
1
RPE 8.5
RPE 9
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
2
RPE 9
RPE 9.5
2
Preacher Curl (Barbell)
4
2
RPE 9
RPE 9.5
3
Lat Pulldown
4
2
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
4
2
RPE 9
RPE 9.5
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
4
2
RPE 9.5
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Lat Pulldown
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
RPE 7
2
Preacher Curl (Barbell)
3
RPE 7
3
Lat Pulldown
3
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
RPE 7
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@7
2
Seated Row (Machine)
3 Sets
@7
3
Bicep Curl (EZ Bar)
3 Sets
@7
4
Shoulder Press (Machine)
3 Sets
@7
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
3 Sets
@7
2
Preacher Curl (Barbell)
3 Sets
@7
3
Lat Pulldown
3 Sets
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
@7
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
3 Sets
@7
2
Overhead Tricep Extension (Cable)
3 Sets
@7
3
Incline Bench Press (Dumbbell)
3 Sets
@7
4
Lateral Raise (Cable)
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Incline Bench Press (Dumbbell)
3 Sets
@7
3
Skull Crusher
3 Sets
@7
4
Lateral Raise (Dumbbell)
3 Sets
@7
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7