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Upper Body God
by Denis H.
4 athletes joined
Program Description
The goal for this program is to buildings a huge and aesthetic upper body. The volume is for people who are in a cut. Overall there isn’t really an emphasis on strength it’s just a hypertrophy program.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Apr 18, 2024 07:33
Last Edited
Jul 23, 2024 03:59
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Week 1
1 / 5 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
8 Reps
@6
2
Chest Fly (Cable)
1 Set
12 Reps
@7
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@6.5
4
Upright Row (Barbell)
2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
12 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
8
Tricep Kickback
2 Sets
15 Reps
@6
9
Run
1 Set
10 mins
Day 3
1
T-Bar Row
2 Sets
12 Reps
@6
2
High Row
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@6
3
Shrug (Dumbbell)
2 Sets
15 Reps
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
12 Reps
@6
5
Pec Deck (Machine)
1 Set
15 Reps
@7
6
Pullover (Dumbbell)
2 Sets
15 Reps
@6.5
7
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@7
8
Neck Curl
2 Sets
15 Reps
@6.5
9
Punching Bag
4 Sets
1.5 mins
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@6
2
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7.5
3
Dumbbell Row
1 Set
1 Set
15 Reps
15 Reps
@6
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Power Shrug
2 Sets
8 Reps
@7
6
Neck Curl
3 Sets
20 Reps
@6.5
7
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck
2 Sets
10 Reps
@6
9
Hammer Curl
2 Sets
12 Reps
@6
10
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
Day 4
1
Face Pull
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
3
Bicep Curl (Dumbbell)
2 Sets
4
Incline Tricep Extension (Dumbbell)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6
Spider Curl
2 Sets
10 Reps
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7
9
Cycling
1 Set
20 mins