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Hypertrophy Upper Focused

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Program Description

This program is heavily focused on Chest,Back and side deltoids to make you appear to have a V Taper

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 26, 2024 08:34
  • Last Edited
    Jun 18, 2025 11:47

Summary

Transform your upper body with this focused 4-week hypertrophy program designed for serious lifters. Training six days a week, you'll target key muscle groups through a variety of exercises, including dumbbell and cable movements that emphasize arms and shoulders. Each workout is structured to maximize muscle growth and enhance strength, ensuring you push your limits while maintaining proper form. Get ready to sculpt and define your upper body like never before!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
3
5 reps
79%
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
2
3 reps
4 reps
90%
85%
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
78%
2
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
85%
3
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
8
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
1
AMRAP
80%
3
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
8
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Single Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Single Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Single Leg Press
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Single Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
80%
2
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
7 reps
80%
75%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
85%
80%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
6 reps
90%
93%
95%
75%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg Press
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 7.5
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg Press
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Face Away Cable Curl
2 Sets
12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
5 Reps
79%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
7
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
75%
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
3
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Chest Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
78%
2
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Seated Row (Cable)
2 Sets
12 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Face Away Cable Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Leg Curl
3 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Single Leg Press
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Standing Calf Raise
3 Sets
12 Reps
@9
8
Hyperextension
3 Sets
12 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
7 Reps
80%
75%
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Hip Adductor (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Hip Thrust (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@9
@10