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Dorian Saraci Upper 3.5x / Week

by Lucas

Program Description

Not for the uninitiated. Aesthetics specialization program. https://youtu.be/AlB5kk5sD_M?si=MrZDddZ2pyPDmpRO

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 03:37
  • Last Edited
    Nov 11, 2025 12:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Front Delts
12.2%
Lats
12.2%
Chest
11%
Middle Delts
11%
Quadriceps
7.4%
Abs
7.4%
Biceps
6.3%
Triceps
5.5%
Hamstrings
4.1%
Rear Delts
3.9%
Glutes
2.9%
Abductors
2.6%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
-
-
2
Leg Extension
2
6-8 reps
-
3
Preacher Curl (Barbell)
1
6-8 reps
-
4
Seated Hamstring Curl
1
8-10 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Cable Crunch
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-10 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
T-Bar Row
1
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Rear Delt Fly (Cable)
1
8-10 reps
-
8
Lateral Raise (Machine)
2
6-8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-8 Reps
-
2
Pec Deck (Machine)
2 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
4
Lat Pulldown
2 Sets
6-8 Reps
-
5
T-Bar Row
1 Set
6-8 Reps
-
6
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
7
Rear Delt Fly (Cable)
1 Set
8-10 Reps
-
8
Lateral Raise (Machine)
2 Sets
6-8 Reps
-
Day 2
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Leg Extension
2 Sets
6-8 Reps
-
3
Preacher Curl (Barbell)
1 Set
6-8 Reps
-
4
Seated Hamstring Curl
1 Set
8-10 Reps
-
5
Hip Abductor (Machine)
1 Set
8-10 Reps
-
6
Cable Crunch
4 Sets
6-10 Reps
-
Day 3
1
Chest Press (Machine)
2 Sets
5-8 Reps
-
2
Pec Deck (Machine)
2 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
4
Lat Pulldown
2 Sets
6-8 Reps
-
5
T-Bar Row
1 Set
6-8 Reps
-
6
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
7
Rear Delt Fly (Cable)
1 Set
8-10 Reps
-
8
Lateral Raise (Machine)
2 Sets
6-8 Reps
-
Day 4
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Leg Extension
2 Sets
6-8 Reps
-
3
Preacher Curl (Barbell)
1 Set
6-8 Reps
-
4
Seated Hamstring Curl
1 Set
8-10 Reps
-
5
Hip Abductor (Machine)
1 Set
8-10 Reps
-
6
Cable Crunch
4 Sets
6-10 Reps
-
Day 5
1
Chest Press (Machine)
2 Sets
5-8 Reps
-
2
Pec Deck (Machine)
2 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
4
Lat Pulldown
2 Sets
6-8 Reps
-
5
T-Bar Row
1 Set
6-8 Reps
-
6
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
7
Rear Delt Fly (Cable)
1 Set
8-10 Reps
-
8
Lateral Raise (Machine)
2 Sets
6-8 Reps
-