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Hypertrophy Upper Focus

by Hami Tipene
1 athletes joined

Program Description

Hypertrophy for upper body

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 05:03
  • Last Edited
    Jun 01, 2024 08:17
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START THE PROGRAM
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Incline Bench Press (Dumbbell)
3
RPE 7
3
Skull Crusher
3
RPE 7
4
Lateral Raise (Dumbbell)
3
RPE 7
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Bench Press (Dumbbell)
3
1
RPE 8
RPE 9
3
Skull Crusher
3
1
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
1
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
1
RPE 8.5
RPE 9
3
Skull Crusher
4
1
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
3
1
RPE 8.5
RPE 9
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
RPE 9
2
Incline Bench Press (Dumbbell)
4
2
RPE 9
RPE 9.5
3
Skull Crusher
4
2
RPE 9
RPE 9.5
4
Lateral Raise (Dumbbell)
3
2
RPE 9
RPE 9.5
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
RPE 9.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Skull Crusher
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
3
2
RPE 9.5
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Incline Bench Press (Dumbbell)
3
RPE 7
3
Skull Crusher
3
RPE 7
4
Lateral Raise (Dumbbell)
3
RPE 7
5
Hip Thrust (Barbell)
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 7
2
Seated Row (Machine)
3
RPE 7
3
Bicep Curl (EZ Bar)
3
RPE 7
4
Shoulder Press (Machine)
3
RPE 7
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Seated Row (Machine)
3
1
RPE 8
RPE 9
3
Bicep Curl (EZ Bar)
3
1
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
1
RPE 8
RPE 9
5
Hack Squat
2
RPE 8
6
Lying Leg Curl
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 8.5
2
Seated Row (Machine)
4
1
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
4
1
RPE 8.5
RPE 9
4
Shoulder Press (Machine)
4
1
RPE 8.5
RPE 9
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
RPE 9
2
Seated Row (Machine)
4
2
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
4
2
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
4
2
RPE 9
RPE 9.5
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
4
RPE 9.5
RPE 9
2
Seated Row (Machine)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
4
2
RPE 9.5
RPE 9
RPE 10
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 7
2
Seated Row (Machine)
3
RPE 7
3
Bicep Curl (EZ Bar)
3
RPE 7
4
Shoulder Press (Machine)
3
RPE 7
5
Hack Squat
2
RPE 7
6
Lying Leg Curl
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
RPE 7
2
Overhead Tricep Extension (Cable)
3
RPE 7
3
Incline Bench Press (Dumbbell)
3
RPE 7
4
Lateral Raise (Cable)
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
1
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
3
1
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
1
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
1
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
4
1
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
4
1
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
1
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
2
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
4
2
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
4
2
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
RPE 9
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
4
2
RPE 9.5
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
RPE 9.5
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
RPE 7
2
Overhead Tricep Extension (Cable)
3
RPE 7
3
Incline Bench Press (Dumbbell)
3
RPE 7
4
Lateral Raise (Cable)
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Stiff Leg Deadlift
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
RPE 7
2
Preacher Curl (Barbell)
3
RPE 7
3
Lat Pulldown
3
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
RPE 7
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
1
RPE 8
RPE 9
2
Preacher Curl (Barbell)
3
1
RPE 8
RPE 9
3
Lat Pulldown
3
1
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
1
RPE 8
RPE 9
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
1
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
4
1
RPE 8.5
RPE 9
3
Lat Pulldown
4
1
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
1
RPE 8.5
RPE 9
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
2
RPE 9
RPE 9.5
2
Preacher Curl (Barbell)
4
2
RPE 9
RPE 9.5
3
Lat Pulldown
4
2
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
4
2
RPE 9
RPE 9.5
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
4
2
RPE 9.5
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
3
Lat Pulldown
1
4
2
RPE 9.5
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
4
2
RPE 9.5
RPE 9
RPE 10
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
RPE 7
2
Preacher Curl (Barbell)
3
RPE 7
3
Lat Pulldown
3
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
RPE 7
5
Leg Press
2
RPE 7
6
Standing Calf Raise
3
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@7
2
Seated Row (Machine)
3 Sets
@7
3
Bicep Curl (EZ Bar)
3 Sets
@7
4
Shoulder Press (Machine)
3 Sets
@7
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
3 Sets
@7
2
Preacher Curl (Barbell)
3 Sets
@7
3
Lat Pulldown
3 Sets
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
@7
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
3 Sets
@7
2
Overhead Tricep Extension (Cable)
3 Sets
@7
3
Incline Bench Press (Dumbbell)
3 Sets
@7
4
Lateral Raise (Cable)
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Incline Bench Press (Dumbbell)
3 Sets
@7
3
Skull Crusher
3 Sets
@7
4
Lateral Raise (Dumbbell)
3 Sets
@7
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7