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Upper 3x week

by Hypertrophy51

Program Description

Build upper body hypertrophy in 60min 3x a week.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 02:28
  • Last Edited
    Jul 19, 2025 02:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bench Press (Barbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bench Press (Barbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bench Press (Barbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Chin-Up (Assisted)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Bench Press (Barbell)
3 Sets
10 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
Day 3
1
Chin-Up (Assisted)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Bench Press (Barbell)
3 Sets
10 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
Day 2
1
Chin-Up (Assisted)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Bench Press (Barbell)
3 Sets
10 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@9