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BoostcampPNG

Upper Builder - 5x Weekly

by Braeden P.

Program Description

To increase Upper Body musculature & strength while still improving lower body at a slower rate than a "normal" program.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 21, 2025 07:03
  • Last Edited
    Jan 01, 2026 10:51
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.4%
Triceps
11.4%
Front Delts
10.7%
Chest
9.4%
Middle Delts
8.4%
Upper Back
8%
Hamstrings
7.4%
Lats
6.7%
Quadriceps
6.7%
Rear Delts
5%
Forearms
4.7%
Glutes
4%
Abs
2.7%
Adductors
1.3%
Abductors
0.7%
Lower Back
0.7%
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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
Cable Crunch
2
10-13 reps
RPE 8
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 8
RPE 8
3
Teres Pulldown
2
8-11 reps
RPE 8
4
Lat Row (Bilateral)
2
9-12 reps
RPE 8
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 8
RPE 8
6
Chest Press (Machine)
1
1
1
7-10 reps
7-10 reps
10-13 reps
RPE 8
RPE 10
RPE 8
7
Pec Deck (Machine)
2
1
10-13 reps
10-13 reps
RPE 8
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10-13 reps
RPE 10
2
Pull-Up (Weighted)
1
1
7-10 reps
9-12 reps
RPE 10
RPE 10
3
Teres Pulldown
2
8-11 reps
RPE 10
4
Lat Row (Bilateral)
2
9-12 reps
RPE 10
5
T-Bar Row
1
1
6-9 reps
9-12 reps
RPE 10
RPE 10
6
Chest Press (Machine)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
3
10-13 reps
RPE 10
8
Reverse Pec Deck
3
9-12 reps
RPE 10
9
Lateral Raise (Machine)
3
11-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 8
2
Overhead Extension (Machine)
3
12-15 reps
RPE 8
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 8
RPE 8
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 8
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
9-12 reps
RPE 10
2
Overhead Extension (Machine)
3
12-15 reps
RPE 10
3
Lying Leg Curl
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
7-10 reps
10-13 reps
RPE 10
RPE 10
5
Pendulum Squat
2
6-9 reps
RPE 10
6
Leg Press
2
9-12 reps
RPE 10
7A
Leg Extension
2
12-15 reps
RPE 10
7B
Sissy Squat
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
9-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
9-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
9-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
7-10 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 8
2
Step-Back Row
2
7-10 reps
RPE 8
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 8
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
9-12 reps
RPE 10
2
Step-Back Row
2
7-10 reps
RPE 10
3
Lying Leg Curl
2
10-13 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-9 reps
8-11 reps
RPE 9
RPE 9
5
Machine Upper Back Row
2
7-10 reps
RPE 10
6
Wide Grip Lat Pulldown
2
9-12 reps
RPE 10
7
Standing Pullover (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 8
3
Shoulder Press (Machine)
2
7-10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 8
RPE 8
6
Overhead Extension (Machine)
2
11-14 reps
RPE 8
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 8
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
9-12 reps
RPE 10
3
Shoulder Press (Machine)
2
7-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Medial Head Extension
1
1
12-15 reps
7-11 reps
RPE 10
RPE 10
6
Overhead Extension (Machine)
2
11-14 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
8-11 reps
RPE 10
7B
One Arm Lateral Raise (Cable)
3
13-17 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Cable Crunch
1 Set
1 Set
10-13 Reps
10-13 Reps
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
7-10 Reps
9-12 Reps
@8
@8
3
Teres Pulldown
1 Set
1 Set
8-11 Reps
8-11 Reps
@8
@8
4
Lat Row (Bilateral)
1 Set
1 Set
9-12 Reps
9-12 Reps
@8
@8
5
T-Bar Row
1 Set
1 Set
6-9 Reps
9-12 Reps
@8
@8
6
Chest Press (Machine)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
10-13 Reps
@8
@10
@8
7
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-13 Reps
10-13 Reps
10-13 Reps
@8
@8
@10
8
Reverse Pec Deck
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@10
@10
@10
9
Lateral Raise (Machine)
1 Set
1 Set
1 Set
11-14 Reps
11-14 Reps
11-14 Reps
@10
@10
@10
Day 2
1
Preacher Curl (Machine)
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@8
@8
@8
2
Overhead Extension (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Lying Leg Curl
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
10-13 Reps
@8
@8
@8
4
Hip Adductor (Machine)
1 Set
1 Set
7-10 Reps
10-13 Reps
@10
@10
5
Pendulum Squat
1 Set
1 Set
6-9 Reps
6-9 Reps
@10
@10
6
Leg Press
1 Set
1 Set
9-12 Reps
9-12 Reps
@8
@8
7A
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7B
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 3
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@8
@8
@8
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Chest Fly (Cable)
1 Set
1 Set
9-12 Reps
9-12 Reps
@8
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
10-13 Reps
@8
@8
@8
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-13 Reps
10-13 Reps
10-13 Reps
@8
@8
@8
Day 4
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@8
@8
@8
2
Step-Back Row
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@8
3
Lying Leg Curl
1 Set
1 Set
10-13 Reps
10-13 Reps
@10
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
8-11 Reps
@9
@9
5
Machine Upper Back Row
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@8
6
Wide Grip Lat Pulldown
1 Set
1 Set
9-12 Reps
9-12 Reps
@8
@8
7
Standing Pullover (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@8
@8
@8
3
Shoulder Press (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5
Medial Head Extension
1 Set
1 Set
12-15 Reps
7-11 Reps
@8
@8
6
Overhead Extension (Machine)
1 Set
1 Set
11-14 Reps
11-14 Reps
@8
@8
7A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-11 Reps
8-11 Reps
8-11 Reps
@8
@8
@8
7B
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
13-17 Reps
13-17 Reps
13-17 Reps
@8
@8
@8