Program Description
Gain upper body lean mass, rehab meniscus
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 04, 2025 10:05
- Last EditedJun 18, 2025 12:05
Summary
Elevate your upper body strength and aesthetics with the PT-Friendly Upper Body Hypertrophy program. Over 12 weeks, engage in a structured 5-day split that focuses on push and pull movements, targeting your chest, back, and arms with a variety of equipment. Each session is designed to maximize muscle growth through proven exercises like bench presses, rows, and tricep extensions, ensuring you build a powerful upper body. Get ready to challenge yourself and see significant gains in strength and size!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
65%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
65%
3
Chest Fly (Cable)
2
15-20 reps
65%
4
Tricep Pushdown (Cable)
2
15-20 reps
65%
5
Overhead Extension (Dumbbell)
2
15-20 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
65%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
65%
3
Chest Fly (Cable)
2
15-20 reps
65%
4
Tricep Pushdown (Cable)
2
15-20 reps
65%
5
Overhead Extension (Dumbbell)
2
15-20 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
65%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
65%
3
Chest Fly (Cable)
2
15-20 reps
65%
4
Tricep Pushdown (Cable)
2
15-20 reps
65%
5
Overhead Extension (Dumbbell)
2
15-20 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
65%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
65%
3
Chest Fly (Cable)
2
15-20 reps
65%
4
Tricep Pushdown (Cable)
2
15-20 reps
65%
5
Overhead Extension (Dumbbell)
2
15-20 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Chest Fly (Cable)
3
12-15 reps
75%
4
Tricep Pushdown (Cable)
3
12-15 reps
75%
5
Overhead Extension (Dumbbell)
3
12-15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Chest Fly (Cable)
3
12-15 reps
75%
4
Tricep Pushdown (Cable)
3
12-15 reps
75%
5
Overhead Extension (Dumbbell)
3
12-15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Chest Fly (Cable)
3
12-15 reps
75%
4
Tricep Pushdown (Cable)
3
12-15 reps
75%
5
Overhead Extension (Dumbbell)
3
12-15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
75%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
3
Chest Fly (Cable)
3
12-15 reps
75%
4
Tricep Pushdown (Cable)
3
12-15 reps
75%
5
Overhead Extension (Dumbbell)
3
12-15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Chest Fly (Cable)
3
10-12 reps
85%
4
Tricep Pushdown (Cable)
3
10-12 reps
85%
5
Overhead Extension (Dumbbell)
3
10-12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Chest Fly (Cable)
3
10-12 reps
85%
4
Tricep Pushdown (Cable)
3
10-12 reps
85%
5
Overhead Extension (Dumbbell)
3
10-12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Chest Fly (Cable)
3
10-12 reps
85%
4
Tricep Pushdown (Cable)
3
10-12 reps
85%
5
Overhead Extension (Dumbbell)
3
10-12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Chest Fly (Cable)
3
10-12 reps
85%
4
Tricep Pushdown (Cable)
3
10-12 reps
85%
5
Overhead Extension (Dumbbell)
3
10-12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12-15 reps
65%
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
65%
3
Seated Row (Cable)
2
15-20 reps
65%
4
Shrug (Dumbbell)
2
15-20 reps
65%
5
Bicep Curl (EZ Bar)
2
15-20 reps
65%
6
Hammer Curl (Cable)
2
15-20 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12-15 reps
65%
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
65%
3
Seated Row (Cable)
2
15-20 reps
65%
4
Shrug (Dumbbell)
2
15-20 reps
65%
5
Bicep Curl (EZ Bar)
2
15-20 reps
65%
6
Hammer Curl (Cable)
2
15-20 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12-15 reps
65%
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
65%
3
Seated Row (Cable)
2
15-20 reps
65%
4
Shrug (Dumbbell)
2
15-20 reps
65%
5
Bicep Curl (EZ Bar)
2
15-20 reps
65%
6
Hammer Curl (Cable)
2
15-20 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12-15 reps
65%
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
65%
3
Seated Row (Cable)
2
15-20 reps
65%
4
Shrug (Dumbbell)
2
15-20 reps
65%
5
Bicep Curl (EZ Bar)
2
15-20 reps
65%
6
Hammer Curl (Cable)
2
15-20 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
75%
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
75%
3
Seated Row (Cable)
3
12-15 reps
75%
4
Shrug (Dumbbell)
3
12-15 reps
75%
5
Bicep Curl (EZ Bar)
3
12-15 reps
75%
6
Hammer Curl (Cable)
3
12-15 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
75%
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
75%
3
Seated Row (Cable)
3
12-15 reps
75%
4
Shrug (Dumbbell)
3
12-15 reps
75%
5
Bicep Curl (EZ Bar)
3
12-15 reps
75%
6
Hammer Curl (Cable)
3
12-15 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
75%
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
75%
3
Seated Row (Cable)
3
12-15 reps
75%
4
Shrug (Dumbbell)
3
12-15 reps
75%
5
Bicep Curl (EZ Bar)
3
12-15 reps
75%
6
Hammer Curl (Cable)
3
12-15 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
75%
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
75%
3
Seated Row (Cable)
3
12-15 reps
75%
4
Shrug (Dumbbell)
3
12-15 reps
75%
5
Bicep Curl (EZ Bar)
3
12-15 reps
75%
6
Hammer Curl (Cable)
3
12-15 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
85%
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
85%
3
Seated Row (Cable)
3
10-12 reps
85%
4
Shrug (Dumbbell)
3
10-12 reps
85%
5
Bicep Curl (EZ Bar)
3
10-12 reps
85%
6
Hammer Curl (Cable)
3
10-12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
85%
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
85%
3
Seated Row (Cable)
3
10-12 reps
85%
4
Shrug (Dumbbell)
3
10-12 reps
85%
5
Bicep Curl (EZ Bar)
3
10-12 reps
85%
6
Hammer Curl (Cable)
3
10-12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
85%
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
85%
3
Seated Row (Cable)
3
10-12 reps
85%
4
Shrug (Dumbbell)
3
10-12 reps
85%
5
Bicep Curl (EZ Bar)
3
10-12 reps
85%
6
Hammer Curl (Cable)
3
10-12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
85%
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
85%
3
Seated Row (Cable)
3
10-12 reps
85%
4
Shrug (Dumbbell)
3
10-12 reps
85%
5
Bicep Curl (EZ Bar)
3
10-12 reps
85%
6
Hammer Curl (Cable)
3
10-12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
100%
2
Step-Up (Weighted)
3
1 mins
100%
3
Glute Bridge (Band)
3
15-20 reps
100%
4
Swiss Ball Leg Curl
2
15-20 reps
100%
5
Hanging Leg Raise
3
20-25 reps
100%
6
Clamshells (Band)
2
15-20 reps
100%
7
Terminal Knee Extension
2
15-20 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
100%
2
Step-Up (Weighted)
3
1 mins
100%
3
Glute Bridge (Band)
3
15-20 reps
100%
4
Swiss Ball Leg Curl
2
15-20 reps
100%
5
Hanging Leg Raise
3
20-25 reps
100%
6
Clamshells (Band)
2
15-20 reps
100%
7
Terminal Knee Extension
2
15-20 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
100%
2
Step-Up (Weighted)
3
1 mins
100%
3
Glute Bridge (Band)
3
15-20 reps
100%
4
Swiss Ball Leg Curl
2
15-20 reps
100%
5
Hanging Leg Raise
3
20-25 reps
100%
6
Clamshells (Band)
2
15-20 reps
100%
7
Terminal Knee Extension
2
15-20 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
100%
2
Step-Up (Weighted)
3
1 mins
100%
3
Glute Bridge (Band)
3
15-20 reps
100%
4
Swiss Ball Leg Curl
2
15-20 reps
100%
5
Hanging Leg Raise
3
20-25 reps
100%
6
Clamshells (Band)
2
15-20 reps
100%
7
Terminal Knee Extension
2
15-20 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1 mins
100%
4
Swiss Ball Leg Curl
2
1 mins
100%
5
Hanging Leg Raise
3
25-30 reps
100%
6
Clamshells (Band)
2
1 mins
100%
7
Terminal Knee Extension
2
20-25 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1 mins
100%
4
Swiss Ball Leg Curl
2
1 mins
100%
5
Hanging Leg Raise
3
25-30 reps
100%
6
Clamshells (Band)
2
1 mins
100%
7
Terminal Knee Extension
2
20-25 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1 mins
100%
4
Swiss Ball Leg Curl
2
1 mins
100%
5
Hanging Leg Raise
3
25-30 reps
100%
6
Clamshells (Band)
2
1 mins
100%
7
Terminal Knee Extension
2
20-25 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1 mins
100%
4
Swiss Ball Leg Curl
2
1 mins
100%
5
Hanging Leg Raise
3
25-30 reps
100%
6
Clamshells (Band)
2
1 mins
100%
7
Terminal Knee Extension
2
20-25 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1.25 mins
100%
4
Swiss Ball Leg Curl
2
1.25 mins
100%
5
Hanging Leg Raise
3
30-35 reps
100%
6
Clamshells (Band)
2
1.25 mins
100%
7
Terminal Knee Extension
2
25-30 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1.25 mins
100%
4
Swiss Ball Leg Curl
2
1.25 mins
100%
5
Hanging Leg Raise
3
30-35 reps
100%
6
Clamshells (Band)
2
1.25 mins
100%
7
Terminal Knee Extension
2
25-30 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1.25 mins
100%
4
Swiss Ball Leg Curl
2
1.25 mins
100%
5
Hanging Leg Raise
3
30-35 reps
100%
6
Clamshells (Band)
2
1.25 mins
100%
7
Terminal Knee Extension
2
25-30 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1.5 mins
100%
2
Step-Up (Weighted)
3
1.5 mins
100%
3
Glute Bridge (Band)
3
1.25 mins
100%
4
Swiss Ball Leg Curl
2
1.25 mins
100%
5
Hanging Leg Raise
3
30-35 reps
100%
6
Clamshells (Band)
2
1.25 mins
100%
7
Terminal Knee Extension
2
25-30 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12-15 reps
65%
2
Lateral Raise (Dumbbell)
2
15-20 reps
65%
3
Rear Delt Fly (Cable)
2
15-20 reps
65%
4
Tempo Push Up 3-0-1
2
15-20 reps
100%
5
Cable Crossover
2
15-20 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12-15 reps
65%
2
Lateral Raise (Dumbbell)
2
15-20 reps
65%
3
Rear Delt Fly (Cable)
2
15-20 reps
65%
4
Tempo Push Up 3-0-1
2
15-20 reps
100%
5
Cable Crossover
2
15-20 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12-15 reps
65%
2
Lateral Raise (Dumbbell)
2
15-20 reps
65%
3
Rear Delt Fly (Cable)
2
15-20 reps
65%
4
Tempo Push Up 3-0-1
2
15-20 reps
100%
5
Cable Crossover
2
15-20 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12-15 reps
65%
2
Lateral Raise (Dumbbell)
2
15-20 reps
65%
3
Rear Delt Fly (Cable)
2
15-20 reps
65%
4
Tempo Push Up 3-0-1
2
15-20 reps
100%
5
Cable Crossover
2
15-20 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
2
Lateral Raise (Dumbbell)
3
12-15 reps
75%
3
Rear Delt Fly (Cable)
3
12-15 reps
75%
4
Tempo Push Up 3-0-1
3
12-15 reps
100%
5
Cable Crossover
3
12-15 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
2
Lateral Raise (Dumbbell)
3
12-15 reps
75%
3
Rear Delt Fly (Cable)
3
12-15 reps
75%
4
Tempo Push Up 3-0-1
3
12-15 reps
100%
5
Cable Crossover
3
12-15 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
2
Lateral Raise (Dumbbell)
3
12-15 reps
75%
3
Rear Delt Fly (Cable)
3
12-15 reps
75%
4
Tempo Push Up 3-0-1
3
12-15 reps
100%
5
Cable Crossover
3
12-15 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10-12 reps
75%
2
Lateral Raise (Dumbbell)
3
12-15 reps
75%
3
Rear Delt Fly (Cable)
3
12-15 reps
75%
4
Tempo Push Up 3-0-1
3
12-15 reps
100%
5
Cable Crossover
3
12-15 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
2
Lateral Raise (Dumbbell)
3
10-12 reps
85%
3
Rear Delt Fly (Cable)
3
10-12 reps
85%
4
Tempo Push Up 3-0-1
3
15-20 reps
100%
5
Cable Crossover
3
10-12 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
2
Lateral Raise (Dumbbell)
3
10-12 reps
85%
3
Rear Delt Fly (Cable)
3
10-12 reps
85%
4
Tempo Push Up 3-0-1
3
15-20 reps
100%
5
Cable Crossover
3
10-12 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
2
Lateral Raise (Dumbbell)
3
10-12 reps
85%
3
Rear Delt Fly (Cable)
3
10-12 reps
85%
4
Tempo Push Up 3-0-1
3
15-20 reps
100%
5
Cable Crossover
3
10-12 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
85%
2
Lateral Raise (Dumbbell)
3
10-12 reps
85%
3
Rear Delt Fly (Cable)
3
10-12 reps
85%
4
Tempo Push Up 3-0-1
3
15-20 reps
100%
5
Cable Crossover
3
10-12 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
12-15 reps
65%
2
Single Arm Landmine Row
3
12-15 reps
65%
3
Face Pull
2
15-20 reps
65%
4
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
65%
5
Tricep Rope Push Down (Cable)
2
15-20 reps
65%
6
Plank
2
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
12-15 reps
65%
2
Single Arm Landmine Row
3
12-15 reps
65%
3
Face Pull
2
15-20 reps
65%
4
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
65%
5
Tricep Rope Push Down (Cable)
2
15-20 reps
65%
6
Plank
2
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
12-15 reps
65%
2
Single Arm Landmine Row
3
12-15 reps
65%
3
Face Pull
2
15-20 reps
65%
4
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
65%
5
Tricep Rope Push Down (Cable)
2
15-20 reps
65%
6
Plank
2
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
12-15 reps
65%
2
Single Arm Landmine Row
3
12-15 reps
65%
3
Face Pull
2
15-20 reps
65%
4
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
65%
5
Tricep Rope Push Down (Cable)
2
15-20 reps
65%
6
Plank
2
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
10-12 reps
75%
2
Single Arm Landmine Row
4
10-12 reps
75%
3
Face Pull
3
12-15 reps
75%
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
75%
5
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
6
Plank
3
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
10-12 reps
75%
2
Single Arm Landmine Row
4
10-12 reps
75%
3
Face Pull
3
12-15 reps
75%
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
75%
5
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
6
Plank
3
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
10-12 reps
75%
2
Single Arm Landmine Row
4
10-12 reps
75%
3
Face Pull
3
12-15 reps
75%
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
75%
5
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
6
Plank
3
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
10-12 reps
75%
2
Single Arm Landmine Row
4
10-12 reps
75%
3
Face Pull
3
12-15 reps
75%
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
75%
5
Tricep Rope Push Down (Cable)
3
12-15 reps
75%
6
Plank
3
1 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8-10 reps
85%
2
Single Arm Landmine Row
4
8-10 reps
85%
3
Face Pull
3
10-12 reps
85%
4
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
85%
5
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
6
Plank
3
1.25 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8-10 reps
85%
2
Single Arm Landmine Row
4
8-10 reps
85%
3
Face Pull
3
10-12 reps
85%
4
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
85%
5
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
6
Plank
3
1.25 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8-10 reps
85%
2
Single Arm Landmine Row
4
8-10 reps
85%
3
Face Pull
3
10-12 reps
85%
4
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
85%
5
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
6
Plank
3
1.25 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8-10 reps
85%
2
Single Arm Landmine Row
4
8-10 reps
85%
3
Face Pull
3
10-12 reps
85%
4
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
85%
5
Tricep Rope Push Down (Cable)
3
10-12 reps
85%
6
Plank
3
1.25 mins
100%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
12-15 Reps
65%
2
Incline Bench Press (Dumbbell)3 Sets
12-15 Reps
65%
3
Chest Fly (Cable)2 Sets
15-20 Reps
65%
4
Tricep Pushdown (Cable)2 Sets
15-20 Reps
65%
5
Overhead Extension (Dumbbell)2 Sets
15-20 Reps
65%
Day 2
1
Bent Over Row (Barbell)3 Sets
12-15 Reps
65%
2
Lat Pulldown (Neutral Grip)3 Sets
12-15 Reps
65%
3
Seated Row (Cable)2 Sets
15-20 Reps
65%
4
Shrug (Dumbbell)2 Sets
15-20 Reps
65%
5
Bicep Curl (EZ Bar)2 Sets
15-20 Reps
65%
6
Hammer Curl (Cable)2 Sets
15-20 Reps
65%
Day 3
1
Squat (Bodyweight)3 Sets
1 mins
100%
2
Step-Up (Weighted)3 Sets
1 mins
100%
3
Glute Bridge (Band)3 Sets
15-20 Reps
100%
4
Swiss Ball Leg Curl2 Sets
15-20 Reps
100%
5
Hanging Leg Raise3 Sets
20-25 Reps
100%
6
Clamshells (Band)2 Sets
15-20 Reps
100%
7
Terminal Knee Extension2 Sets
15-20 Reps
100%
Day 4
1
Seated Overhead Press (Dumbbell)3 Sets
12-15 Reps
65%
2
Lateral Raise (Dumbbell)2 Sets
15-20 Reps
65%
3
Rear Delt Fly (Cable)2 Sets
15-20 Reps
65%
4
Tempo Push Up 3-0-12 Sets
15-20 Reps
100%
5
Cable Crossover2 Sets
15-20 Reps
65%
Day 5
1
Close Grip Bench Press (Smith Machine)3 Sets
12-15 Reps
65%
2
Single Arm Landmine Row3 Sets
12-15 Reps
65%
3
Face Pull2 Sets
15-20 Reps
65%
4
Reverse Bicep Curl (EZ Bar)2 Sets
15-20 Reps
65%
5
Tricep Rope Push Down (Cable)2 Sets
15-20 Reps
65%
6
Plank2 Sets
1 mins
100%