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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
    Mar 07, 2025 04:10
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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
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