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BoostcampPNG

Upper body focused Full Body

by Mihail D.

Program Description

Full body program focused on Upper Body development. Can be ran 3 times a week or EOD

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 07:26
  • Last Edited
    Aug 15, 2025 07:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
2A
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
Back Extension
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Curl
2
15-30 reps
RPE 8
6B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
Leg Extension
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skullcrusher(Ez Bar)
2
15-20 reps
RPE 9
1B
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
1
8-12 reps
RPE 9
4
45'S (Banded)
3
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
6A
Neck Extension
2
15-30 reps
RPE 8
6B
Neck Curl
2
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
6-10 reps
RPE 9
4
Incline EZ Bar Row
1
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
1
4-8 reps
RPE 9
5B
Alternating Dumbbell Curl
1
8-12 reps
RPE 9
6
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
7A
Leg Extension
1
10-15 reps
RPE 10
7B
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
Week 1
1 / 14 Weeks
Day 1
1A
Incline Tricep Extension (Dumbbell)
2 Sets
4-8 Reps
@9
1B
Incline Curl (Dumbbell)
2 Sets
4-8 Reps
@9
2A
Incline Lateral Raises (Dumbell)
2 Sets
4-10 Reps
@9
2B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@9
3
Neutral Grip Dumbbell Bench Press
1 Set
8-12 Reps
@9
4
Back Extension
2 Sets
6-10 Reps
@8
5A
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9
5B
High Bar Squat (Barbell)
1 Set
10-15 Reps
@9
6A
Neck Curl
2 Sets
15-30 Reps
@8
6B
Neck Extension
2 Sets
15-30 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Incline EZ Bar Row
2 Sets
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@10
5A
Single Arm Tricep Extension (Cable)
1 Set
4-8 Reps
@9
5B
Hammer Curl (Dumbbell)
1 Set
6-10 Reps
@9
6
Jefferson Curl (Zercher)
2 Sets
6-10 Reps
@8
7A
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9
7B
Leg Extension
1 Set
10-15 Reps
@10
Day 3
1A
Skullcrusher(Ez Bar)
2 Sets
15-20 Reps
@9
1B
Preacher Curl (EZ Bar)
2 Sets
10-15 Reps
@9
2A
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@9
2B
Upright Row (Barbell)
2 Sets
10-15 Reps
@9
3
Neutral Grip Dumbbell Bench Press
1 Set
8-12 Reps
@9
4
45'S (Banded)
3 Sets
6-10 Reps
@8
5A
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9
5B
High Bar Squat (Barbell)
1 Set
10-15 Reps
@9
6A
Neck Extension
2 Sets
15-30 Reps
@8
6B
Neck Curl
2 Sets
15-30 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
2
Wide Grip Pull Up (Weighted)
2 Sets
4-8 Reps
@9
3
Dip (Weighted)
2 Sets
6-10 Reps
@9
4
Incline EZ Bar Row
1 Set
6-10 Reps
@9
5A
Single Arm Tricep Extension (Cable)
1 Set
4-8 Reps
@9
5B
Alternating Dumbbell Curl
1 Set
8-12 Reps
@9
6
Jefferson Curl (Zercher)
2 Sets
6-10 Reps
@8
7A
Leg Extension
1 Set
10-15 Reps
@10
7B
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9