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BoostcampPNG

Pure Upper Body Hypertrophy Program

by Mohammed A.
24 athletes joined
5.0
(1 rating)

Program Description

The purpose of this program is to guide novice lifters transitioning to the intermediate stage in achieving maximum hypertrophy, or muscle growth, through a structured and science-based approach. The program is designed to bridge the gap between beginner and intermediate training by incorporating progressively challenging workouts that focus on both compound and isolation movements. By leveraging principles such as progressive overload, optimal training volume, and proper exercise selection, the program ensures that all major muscle groups are effectively targeted. It provides a balance between strength-building compound lifts (like the bench press) and detail-oriented isolation exercises (like lateral raises and bicep curls) to promote muscular symmetry, endurance, and size. Additionally, this program emphasizes recovery, periodization, and precise technique to prevent injuries and facilitate consistent progress. It caters to lifters who seek to break through plateaus, refine their form, and build a strong foundation for future advanced training. Ultimately, the program aims to empower individuals with a clear, evidence-based path to achieving their physique and strength goals, ensuring both short-term results and long-term sustainability. This program is designed specifically for the upper body for those with knee injuries or those who skip legs šŸ˜‰.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 02:56
  • Last Edited
    Feb 09, 2025 11:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2
T-Bar Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Lat Pullover
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
5
Preacher Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Dip (Weighted)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
High Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
3
Wide Grip Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Rear Delt Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
2
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Shoulder Press (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@9
2
T-Bar Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Cable Lat Pullover
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
4
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
6
Hammer Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Shrug (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
4
Dip (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
6
Leg Raise (Captain's Chair)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Abs Crunch (Machine)
1 Set
8-12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Ā /Ā 5
Mohammed A.Age 16, Man
a month ago
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The program offered a well-balanced structure, incorporating both strength and hypertrophy work with effective rep ranges and RPE guidelines. I particularly enjoyed the mix of heavy compounds like the bench press and accessory exercises such as cable lateral raises and tricep pushdowns, which targeted key muscle groups effectively. Yes, I would highly recommend this program to friends with similar goals, as it provides a great balance between intensity and volume, promoting both strength and muscle growth. For others starting this program, Iā€™d advise prioritizing form and gradually increasing weights to avoid injury while maximizing progress. Over the course of the program, I gained noticeable muscle definition, particularly in my chest and shoulders, and increased my bench press by around 5-10 kg.