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BoostcampPNG

Upper Focus

by Rames A.

Program Description

This is a copied program from Basement Bodybuilding video on Allan Thral youtube Channel : https://youtu.be/zmi8WfCN45o?si=N6k90oJm3741KmS4 everything you need to know is in the video. I only tweaked it about, and added some excersizes that I want to do.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 02:03
  • Last Edited
    Aug 03, 2025 02:03
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
6 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
-
2
AD Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Cable)
2
12 reps
-
4
Overhead Extension (EZ Bar)
4
10 reps
-
5
Leg Extension
3
12 reps
-
6
Zercher Carry
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
JM Press (Smith Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Zercher Carry
3
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
6 Reps
-
2
Chin-Up (Weighted)
3 Sets
6 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
6 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
-
Day 2
1
Bench Press (Smith Machine)
4 Sets
6 Reps
-
2
AD Press (Smith Machine)
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
2 Sets
12 Reps
-
4
Overhead Extension (EZ Bar)
4 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Zercher Carry
3 Sets
@8
Day 3
1
Chin-Up (Weighted)
3 Sets
6 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Face Pull
2 Sets
15 Reps
-
6
Upright Row (Barbell)
3 Sets
12 Reps
-
7
Leg Curl
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Behind-The-Neck Press (Smith Machine)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
JM Press (Smith Machine)
3 Sets
8 Reps
-
5
Leg Press
3 Sets
8 Reps
-
6
Zercher Carry
3 Sets
@8