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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 19, 2025 07:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Front Delts
11.5%
Chest
10.3%
Biceps
10%
Neck
8.6%
Middle Delts
8.6%
Abs
6.9%
Glutes
6.9%
Quadriceps
5.7%
Lower Back
5.7%
Upper Back
2.9%
Forearms
1.8%
Hamstrings
1.7%
Lats
1.4%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
1B
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
4-10 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Neck Curl
1
20-30 reps
RPE 8
6B
Neck Extension
1
20-30 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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
5C
Back Extension (Weighted)
2
6-10 reps
RPE 8
6A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
6B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
7B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
1B
Tricep Extension (Dumbbell)
2
6-10 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Single Arm Preacher Curl (Dumbell)
2
4-10 reps
RPE 9
1B
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3A
Incline Row (Dumbell)
2
8-12 reps
RPE 9
3B
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
4
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
5A
Decline Sit Up (Weighted)
1
6-10 reps
RPE 9
5B
Leg Extension
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
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5B
Face Away Cable Curl
2
10-15 reps
RPE 10
5C
Back Extension (Weighted)
2
6-10 reps
RPE 8
6A
High Bar Squat (Barbell)
1
10-15 reps
RPE 10
6B
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
2
6-10 reps
RPE 8
7A
High Bar Squat (Barbell)
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 Curl (Dumbbell)
2 Sets
4-8 Reps
@9
1B
Incline Tricep Extension (Dumbbell)
2 Sets
4-8 Reps
@9
2
Incline Lateral Raises (Dumbell)
2 Sets
4-10 Reps
@9
3A
Incline Row (Dumbell)
2 Sets
8-12 Reps
@9
3B
Neutral Grip Dumbbell Bench Press
2 Sets
8-12 Reps
@9
4
Jefferson Curl (Zercher)
2 Sets
6-10 Reps
@8
5A
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9
5B
Leg Extension
1 Set
10-15 Reps
@10
6A
Neck Curl
1 Set
20-30 Reps
@8
6B
Neck Extension
1 Set
20-30 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
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
5B
Skullcrusher(Ez Bar)
2 Sets
10-15 Reps
@9
5C
Back Extension (Weighted)
2 Sets
6-10 Reps
@8
6A
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9
6B
High Bar Squat (Barbell)
1 Set
10-15 Reps
@9
Day 3
1A
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@9
2
Upright Row (Barbell)
2 Sets
8-12 Reps
@9
3A
Incline Row (Dumbell)
2 Sets
8-12 Reps
@9
3B
Neutral Grip Dumbbell Bench Press
2 Sets
8-12 Reps
@9
4
Jefferson Curl (Zercher)
2 Sets
6-10 Reps
@8
5A
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9
5B
Leg Extension
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
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5B
Face Away Cable Curl
2 Sets
10-15 Reps
@10
5C
Back Extension (Weighted)
2 Sets
6-10 Reps
@8
6A
High Bar Squat (Barbell)
1 Set
10-15 Reps
@10
6B
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@9