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Hypertrophy Upper Focused

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Program Description

This program is heavily focused on Chest,Back and side deltoids to make you appear to have a V Taper

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 26, 2024 08:34
  • Last Edited
    Feb 14, 2025 12:58
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Face Away Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
2
10 reps
RPE 8.5
5
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
2
10 reps
RPE 8.5
5
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
2
10 reps
RPE 8.5
5
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hack Squat
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
2
10 reps
RPE 8.5
5
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Face Away Cable Curl
2
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Face Away Cable Curl
2 Sets
12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
12 Reps
@10
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
4
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Hammer Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Face Away Cable Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Leg Curl
3 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Press
2 Sets
10 Reps
@8.5
5
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Standing Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10