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Upper Body God
by Denis H.
2 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
Jun 04, 2024 02:08
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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
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6
2
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7.5
3
Dumbbell Row
1 Set
2 Sets
15 Reps
15 Reps
@6
@6.5
4
Seated Row (Cable)
4 Sets
12 Reps
@7
5
Power Shrug
3 Sets
8 Reps
@7
6
Neck Curl
4 Sets
20 Reps
@6.5
7
Bayesian Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck
2 Sets
10 Reps
@6
9
Hammer Curl
3 Sets
12 Reps
@6
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
T-Bar Row
3 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)
2 Sets
15 Reps
@7
6
Pullover (Dumbbell)
3 Sets
15 Reps
@6.5
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
8
Neck Curl
4 Sets
15 Reps
@6.5
9
Punching Bag
5 Sets
1.5 mins
Day 2
1
Incline Bench Press (Barbell)
2 Sets
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)
3 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
3 Sets
15 Reps
@6
9
Run
1 Set
10 mins
Day 4
1
Face Pull
4 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Incline Tricep Extension (Dumbbell)
3 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)
3 Sets
20 Reps
@7
9
Cycling
1 Set
20 mins
Day 3
1
T-Bar Row
4 Sets
12 Reps
@6
2
High Row
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@6
3
Shrug (Dumbbell)
3 Sets
15 Reps
@6.5
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@6
5
Pec Deck (Machine)
2 Sets
15 Reps
@7
6
Pullover (Dumbbell)
4 Sets
15 Reps
@6.5
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
@7
8
Neck Curl
5 Sets
15 Reps
@6.5
9
Punching Bag
6 Sets
1.5 mins
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@6
2
Chest Fly (Cable)
2 Sets
12 Reps
@7
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@6.5
4
Upright Row (Barbell)
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6
6
Front Raise
3 Sets
12 Reps
@7
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@6
8
Tricep Kickback
3 Sets
15 Reps
@6
9
Run
1 Set
10 mins
Day 4
1
Face Pull
5 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Incline Tricep Extension (Dumbbell)
4 Sets
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6
Spider Curl
3 Sets
10 Reps
7
Preacher Curl (Dumbbell)
3 Sets
15 Reps
8
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
9
Cycling
1 Set
20 mins
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
15 Reps
@6
2
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7.5
3
Dumbbell Row
1 Set
3 Sets
15 Reps
15 Reps
@6
@6.5
4
Seated Row (Cable)
4 Sets
12 Reps
@7
5
Power Shrug
3 Sets
8 Reps
@7
6
Neck Curl
5 Sets
20 Reps
@6.5
7
Bayesian Curl
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck
3 Sets
10 Reps
@6
9
Hammer Curl
3 Sets
12 Reps
@6
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
Romanian Deadlift (Barbell)
5 Sets
15 Reps
@6
2
Lat Pulldown
1 Set
4 Sets
8 Reps
8 Reps
@6.5
@7.5
3
Dumbbell Row
1 Set
3 Sets
15 Reps
15 Reps
@6
@6.5
4
Seated Row (Cable)
5 Sets
12 Reps
@7
5
Power Shrug
4 Sets
8 Reps
@7
6
Neck Curl
6 Sets
20 Reps
@6.5
7
Bayesian Curl
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck
3 Sets
10 Reps
@6
9
Hammer Curl
4 Sets
12 Reps
@6
10
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
T-Bar Row
4 Sets
12 Reps
@6
2
High Row
2 Sets
2 Sets
10 Reps
10 Reps
@6.5
@6
3
Shrug (Dumbbell)
3 Sets
15 Reps
@6.5
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@6
5
Pec Deck (Machine)
3 Sets
15 Reps
@7
6
Pullover (Dumbbell)
4 Sets
15 Reps
@6.5
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
@7
8
Neck Curl
6 Sets
15 Reps
@6.5
9
Punching Bag
6 Sets
1.5 mins
Day 4
1
Face Pull
6 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Incline Tricep Extension (Dumbbell)
4 Sets
5
V-Handle Tricep Pushdown (Cable)
4 Sets
6
Spider Curl
3 Sets
10 Reps
7
Preacher Curl (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
9
Cycling
1 Set
20 mins
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Chest Fly (Cable)
2 Sets
12 Reps
@7
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@6.5
4
Upright Row (Barbell)
4 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6
6
Front Raise
3 Sets
12 Reps
@7
7
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@6
8
Tricep Kickback
3 Sets
15 Reps
@6
9
Run
1 Set
10 mins
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Chest Fly (Cable)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9.5
6
Front Raise
3 Sets
12 Reps
@9.5
7
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
8
Tricep Kickback
3 Sets
15 Reps
@10
Day 4
1
Face Pull
6 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@9
@10
4
Incline Tricep Extension (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8.5
@9
7
Preacher Curl (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
3 Sets
10 Reps
20 Reps
@9
@10
9
Cycling
1 Set
20 mins
Day 3
1
T-Bar Row
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9
2
High Row
2 Sets
2 Sets
2 Sets
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
3
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
4
Incline Bench Press (Smith Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Pullover (Dumbbell)
4 Sets
15 Reps
@9
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
@8
8
Neck Curl
2 Sets
2 Sets
3 Sets
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
9
Punching Bag
6 Sets
@8
Day 1
1
Romanian Deadlift (Barbell)
6 Sets
15 Reps
2
Lat Pulldown
1 Set
5 Sets
8 Reps
8 Reps
@7
@7.5
3
Dumbbell Row
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Seated Row (Cable)
4 Sets
12 Reps
@8
5
Power Shrug
5 Sets
8 Reps
@7.5
6
Neck Curl
7 Sets
20 Reps
@8.5
7
Bayesian Curl
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck
1 Set
3 Sets
10 Reps
10 Reps
@6
@7
9
Hammer Curl
1 Set
3 Sets
12 Reps
12 Reps
@6
@6.5
10
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7