Upper chest focused

by Ryan F.

2 athletes joined

Program Description

Big upper chest is what you want. This will give it to you.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Sep 24, 2024 01:59
Last Edited
Jan 26, 2025 12:25

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

-

2

Leg Curl

4

-

3

Box Jump

3

-

Day 1

1

Deadlift (Barbell)

4

-

2

Leg Extension

4

-

3

Leg Curl

2

-

Day 1

1

Squat (Barbell)

4

-

2

Leg Curl

4

-

3

Box Jump

3

-

Day 1

1

Squat (Barbell)

1

2

1 reps

3 reps

95%

80%

Day 2

1

Incline Curl (Dumbbell)

4

-

2

Wide Grip Lat Pulldown

4

-

3

Tricep Extension (Dumbbell)

4

-

Day 2

1

Incline Bench Press (Barbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Lat Pulldown

4

-

4

Tricep Extension (Dumbbell)

4

-

Day 2

1

Incline Bench Press (Barbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Lat Pulldown

4

-

4

Tricep Extension (Dumbbell)

4

-

Day 2

1

Deadlift (Barbell)

1

2

1 reps

3 reps

90%

80%

Day 3

1

Deadlift (Barbell)

1

1

2

1 reps

3 reps

5 reps

90%

85%

75%

2

Incline Bench Press (Dumbbell)

4

-

3

Upright Row (Barbell)

3

-

Day 3

1

Squat (Barbell)

1

1

2

1 reps

3 reps

5 reps

90%

80%

72%

2

Incline Bench Press (Dumbbell)

4

-

3

Upright Row (Barbell)

3

-

Day 3

1

Deadlift (Barbell)

1

1

2

1 reps

3 reps

5 reps

90%

85%

75%

2

Incline Bench Press (Dumbbell)

4

-

3

Upright Row (Barbell)

3

-

Day 3

1

Bench Press (Barbell)

1

1

2

1 reps

1 reps

3 reps

95%

85%

75%

Day 4

1

Face Pull

3

-

2

Bench Press (Barbell)

4

8 reps

-

3

Lateral Raise (Dumbbell)

4

-

4

Lat Pulldown (Close Grip)

4

-

5

Lateral Raise (Dumbbell)

4

-

Day 4

1

Face Pull

3

-

2

Incline Bench Press (Barbell)

4

-

3

Lateral Raise (Dumbbell)

4

-

4

Lat Pulldown

4

-

5

Lateral Raise (Dumbbell)

4

-

Day 4

1

Face Pull

3

-

2

Incline Bench Press (Barbell)

4

-

3

Lateral Raise (Dumbbell)

4

-

4

Lat Pulldown

4

-

5

Lateral Raise (Dumbbell)

4

-

Day 4

1

Lat Pulldown

3

10 reps

-

Day 5

1

Squat (Barbell)

4

4 reps

RPE 6-7.5

2

Hyperextension

4

RPE 10

Day 5

1

Deadlift (Barbell)

4

4 reps

-

2

Heel Elevated Goblet Squats

4

-

Day 5

1

Romanian Deadlift (Barbell)

4

-

2

Leg Extension

4

-

Day 6

1

Incline Bench Press (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Seated Row (Cable)

4

-

4

Lateral Raise (Dumbbell)

4

-

Day 6

1

Incline Bench Press (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Seated Row (Cable)

4

-

4

Lateral Raise (Dumbbell)

4

-

Day 6

1

Incline Bench Press (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

4

-

3

Seated Row (Cable)

4

-

4

Lateral Raise (Dumbbell)

4

-

Day 1

1

Squat (Barbell)

4 Sets

-

2

Leg Curl

4 Sets

-

3

Box Jump

3 Sets

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

2 Sets

1 Reps

3 Reps

5 Reps

90%

85%

75%

2

Incline Bench Press (Dumbbell)

4 Sets

-

3

Upright Row (Barbell)

3 Sets

-

Day 6

1

Incline Bench Press (Dumbbell)

4 Sets

-

2

Incline Curl (Dumbbell)

4 Sets

-

3

Seated Row (Cable)

4 Sets

-

4

Lateral Raise (Dumbbell)

4 Sets

-

Day 5

1

Squat (Barbell)

4 Sets

4 Reps

@6-7.5

2

Hyperextension

4 Sets

@10

Day 4

1

Face Pull

3 Sets

-

2

Bench Press (Barbell)

4 Sets

8 Reps

-

3

Lateral Raise (Dumbbell)

4 Sets

-

4

Lat Pulldown (Close Grip)

4 Sets

-

5

Lateral Raise (Dumbbell)

4 Sets

-

Day 2

1

Incline Curl (Dumbbell)

4 Sets

-

2

Wide Grip Lat Pulldown

4 Sets

-

3

Tricep Extension (Dumbbell)

4 Sets

-