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4 Day Upper body focus

by Brad S.
1 athletes joined

Program Description

4 day, 8 week test program with a focus on upper body.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 09, 2024 06:24
  • Last Edited
    Jun 18, 2025 12:37

Summary

Elevate your upper body strength with this focused 8-week program designed for dedicated lifters. Comprising four training days each week, you'll engage in a variety of compound and isolation movements, including Cable Crossovers, Decline Bench Press, and Arnold Press, to sculpt your chest, back, shoulders, and arms. Each session is strategically crafted to build muscle and enhance endurance, ensuring you make significant gains by the end of the program. Get ready to push your limits and transform your upper body!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
8
Bicep Curl (Machine)
5
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Bicep Curl (Machine)
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Leg Curl
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
2
Hack Squat
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@8
3
Goblet Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@7
6
Squat (Bodyweight)
1 Set
2 Sets
8-14 Reps
8-14 Reps
@9
@8
Day 3
1
Push Up
3 Sets
8-12 Reps
@8
2
Cable Crossover
3 Sets
10-15 Reps
@8
3
Hammer Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@9
@8
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@8
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
High Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@8
8
Bicep Curl (Machine)
5 Sets
AMRAP
@9
Day 4
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
@7.5
@9
@8.5
2
Lateral Raise (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7.5
@9
3
Push Up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@8.5
4
Face Pull
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@9.5
@9
5
Arnold Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
6
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9.5
@10
7
Upright Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@10
Day 1
1
Cable Crossover
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@10
@8
2
High Row
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@9
@7.5
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
@6.5
4
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@9
5
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@8
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@7.5
8
Bicep Curl (Machine)
5 Sets
AMRAP
@8