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BoostcampPNG

4 Day Upper body focus

by Brad S.

Program Description

4 day, 8 week test program with a focus on upper body.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 09, 2024 06:24
  • Last Edited
    Jan 05, 2025 08:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
8
Bicep Curl (Machine)
5
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 10
RPE 8
2
High Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Decline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 6.5
4
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
5
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Goblet Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 7
6
Squat (Bodyweight)
1
2
8-14 reps
8-14 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Bicep Curl (Machine)
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Cable Crossover
3
10-15 reps
RPE 8
3
Hammer Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 9
RPE 8
4
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
High Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
8
Single Arm High Row (Cable)
3
10-16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
15-20 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 9
RPE 8.5
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 9
3
Push Up
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 8.5
4
Face Pull
1
1
1
10-14 reps
10-14 reps
10-14 reps
RPE 8
RPE 9.5
RPE 9
5
Arnold Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
6
Pec Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
RPE 10
7
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Leg Curl
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
2
Hack Squat
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@8
3
Goblet Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@7
6
Squat (Bodyweight)
1 Set
2 Sets
8-14 Reps
8-14 Reps
@9
@8
Day 3
1
Push Up
3 Sets
8-12 Reps
@8
2
Cable Crossover
3 Sets
10-15 Reps
@8
3
Hammer Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@9
@8
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@8
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
High Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@8
8
Bicep Curl (Machine)
5 Sets
AMRAP
@9
Day 4
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
@7.5
@9
@8.5
2
Lateral Raise (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7.5
@9
3
Push Up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@8.5
4
Face Pull
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@9.5
@9
5
Arnold Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
6
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9.5
@10
7
Upright Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@10
Day 1
1
Cable Crossover
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@10
@8
2
High Row
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@9
@7.5
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
@6.5
4
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@9
5
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@8
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@7.5
8
Bicep Curl (Machine)
5 Sets
AMRAP
@8