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BoostcampPNG

Full Body Upper Focus

by Mihail D.

Program Description

Full body program with a focus on upper body. The program is high frequency, lower volumes. Frequency can be adjusted from 3x to every other day, depending on how well you recover. Add your favourite cardio on off days (or after lifting) and you are on your way to become a beast.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 10:34
  • Last Edited
    Aug 22, 2025 09:32
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
2
4-8 reps
RPE 9
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2A
Incline EZ Bar Row
2
6-10 reps
RPE 9
2B
Kelso Shrug
1
6-10 reps
RPE 10
3
Seated Shoulder Press (Smith)
2
5-8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Pull-Up
2
5-9 reps
RPE 9
5
Dip (Weighted)
2
5-9 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
2
4-8 reps
RPE 9
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kelso Shrug
1
6-10 reps
RPE 10
1B
Incline EZ Bar Row
2
6-10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Skullcrusher(Ez Bar)
2
10-15 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 8
7
45'S (Banded)
1
6-10 reps
RPE 9
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
Leg Extension
1
15-20 reps
RPE 10
8C
Hip Adductor (Machine)
1
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3
Incline Lateral Raises (Dumbell)
2
5-12 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
8-12 reps
RPE 9
6
Back Extension (Weighted)
1
8-15 reps
RPE 2
7
45'S (Banded)
1
6-10 reps
RPE 8
8A
Decline Crunch (Weighted)
1
8-15 reps
RPE 9
8B
High Bar Squat (Barbell)
1
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2A
Incline EZ Bar Row
2 Sets
6-10 Reps
@9
2B
Kelso Shrug
1 Set
6-10 Reps
@10
3
Seated Shoulder Press (Smith)
2 Sets
5-8 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
5
Skullcrusher(Ez Bar)
2 Sets
10-15 Reps
@9
6
Back Extension (Weighted)
1 Set
8-15 Reps
@8
7
45'S (Banded)
1 Set
6-10 Reps
@9
8A
Decline Crunch (Weighted)
1 Set
8-15 Reps
@9
8B
Leg Extension
2 Sets
4-8 Reps
@9
8C
Hip Adductor (Machine)
1 Set
5-10 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@9
2
Incline Tricep Extension (Dumbbell)
2 Sets
5-10 Reps
@9
3
Incline Lateral Raises (Dumbell)
2 Sets
5-12 Reps
@9
4
Wide Grip Pull-Up
2 Sets
5-9 Reps
@9
5
Dip (Weighted)
2 Sets
5-9 Reps
@9
6
Back Extension (Weighted)
1 Set
8-15 Reps
@2
7
45'S (Banded)
1 Set
6-10 Reps
@8
8A
Decline Crunch (Weighted)
1 Set
8-15 Reps
@9
8B
High Bar Squat (Barbell)
1 Set
10-15 Reps
@9
Day 3
1A
Kelso Shrug
1 Set
6-10 Reps
@10
1B
Incline EZ Bar Row
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
@9
3
Behind-The-Neck Press (Smith Machine)
2 Sets
8-12 Reps
@9
4
Reverse Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
6
Back Extension (Weighted)
1 Set
8-15 Reps
@8
7
45'S (Banded)
1 Set
6-10 Reps
@9
8A
Decline Crunch (Weighted)
1 Set
8-15 Reps
@9
8B
Leg Extension
2 Sets
4-8 Reps
@9
8C
Hip Adductor (Machine)
1 Set
5-10 Reps
@8
Day 4
1
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
2
Incline Tricep Extension (Dumbbell)
2 Sets
5-10 Reps
@9
3
Incline Lateral Raises (Dumbell)
2 Sets
5-12 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@9
5
Neutral Grip Dumbbell Bench Press
2 Sets
8-12 Reps
@9
6
Back Extension (Weighted)
1 Set
8-15 Reps
@2
7
45'S (Banded)
1 Set
6-10 Reps
@8
8A
Decline Crunch (Weighted)
1 Set
8-15 Reps
@9
8B
High Bar Squat (Barbell)
1 Set
10-15 Reps
@9