Program Description
Upper body program focused on chest and arm hypertrophy.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedJun 15, 2024 12:05
- Last EditedDec 15, 2024 10:14
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)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Skull Crusher
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Bench Press (Smith Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Upright Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Chest Fly (Cable)3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
4
Skull Crusher3 Sets
8 Reps
-
5
Lat Pulldown3 Sets
10 Reps
-
6
Close Grip Bench Press (Smith Machine)3 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
8 Reps
-
5
Pullover (Dumbbell)3 Sets
10 Reps
-
6
Bench Press (Smith Machine)3 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Dumbbell Row3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Upright Row (Dumbbell)3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
6
Seated Overhead Extension (EZ Bar)3 Sets
8 Reps
-