Program Description
The goal for this program is to buildings a huge and aesthetic upper body. The volume is for people who are in a cut. Overall there isn’t really an emphasis on strength it’s just a hypertrophy program.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedApr 18, 2024 07:33
- Last EditedAug 26, 2024 08:17
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
RPE 6
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Power Shrug
2
8 reps
RPE 7
6
Neck Curl
3
20 reps
RPE 6.5
7
Bayesian Curl
1
1
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
2
10 reps
RPE 6
9
Hammer Curl
2
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 6
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
2
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
4
12 reps
RPE 7
5
Power Shrug
3
8 reps
RPE 7
6
Neck Curl
4
20 reps
RPE 6.5
7
Bayesian Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
2
10 reps
RPE 6
9
Hammer Curl
3
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 6
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
3
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
4
12 reps
RPE 7
5
Power Shrug
3
8 reps
RPE 7
6
Neck Curl
5
20 reps
RPE 6.5
7
Bayesian Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
3
10 reps
RPE 6
9
Hammer Curl
3
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 6
2
Lat Pulldown
1
4
8 reps
8 reps
RPE 6.5
RPE 7.5
3
Dumbbell Row
1
3
15 reps
15 reps
RPE 6
RPE 6.5
4
Seated Row (Cable)
5
12 reps
RPE 7
5
Power Shrug
4
8 reps
RPE 7
6
Neck Curl
6
20 reps
RPE 6.5
7
Bayesian Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
3
10 reps
RPE 6
9
Hammer Curl
4
12 reps
RPE 6
10
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
15 reps
2
Lat Pulldown
1
5
8 reps
8 reps
RPE 7
RPE 7.5
3
Dumbbell Row
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Power Shrug
5
8 reps
RPE 7.5
6
Neck Curl
7
20 reps
RPE 8.5
7
Bayesian Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 6
RPE 7
9
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 6.5
10
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 6
2
Chest Fly (Cable)
1
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
2
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
6
Front Raise
2
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
8
Tricep Kickback
2
15 reps
RPE 6
9
Run
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 6
2
Chest Fly (Cable)
1
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
6
Front Raise
2
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Run
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 6
2
Chest Fly (Cable)
2
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6
6
Front Raise
3
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Run
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6
2
Chest Fly (Cable)
2
12 reps
RPE 7
3
Incline Chest Press (Machine)
2
15 reps
RPE 6.5
4
Upright Row (Barbell)
4
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6
6
Front Raise
3
12 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Run
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Upright Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Front Raise
3
12 reps
RPE 9.5
7
Single Arm Tricep Extension (Cable)
2
1
2
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
8
Tricep Kickback
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
12 reps
RPE 6
2
High Row
2
1
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
2
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
12 reps
RPE 6
5
Pec Deck (Machine)
1
15 reps
RPE 7
6
Pullover (Dumbbell)
2
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
2
15 reps
RPE 7
8
Neck Curl
2
15 reps
RPE 6.5
9
Punching Bag
4
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 6
2
High Row
2
1
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
2
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
12 reps
RPE 6
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
Pullover (Dumbbell)
3
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
8
Neck Curl
4
15 reps
RPE 6.5
9
Punching Bag
5
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
RPE 6
2
High Row
2
1
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
3
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
Pullover (Dumbbell)
4
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
4
15 reps
RPE 7
8
Neck Curl
5
15 reps
RPE 6.5
9
Punching Bag
6
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
RPE 6
2
High Row
2
2
10 reps
10 reps
RPE 6.5
RPE 6
3
Shrug (Dumbbell)
3
15 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
3
15 reps
RPE 7
6
Pullover (Dumbbell)
4
15 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
4
15 reps
RPE 7
8
Neck Curl
6
15 reps
RPE 6.5
9
Punching Bag
6
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3
12 reps
12 reps
RPE 8
RPE 9
2
High Row
2
2
2
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
4
Incline Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Pullover (Dumbbell)
4
15 reps
RPE 9
7
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
8
Neck Curl
2
2
3
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Punching Bag
6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
2
Seated Shoulder Press (Dumbbell)
2
3
Bicep Curl (Dumbbell)
2
4
Incline Tricep Extension (Dumbbell)
2
5
V-Handle Tricep Pushdown (Cable)
2
6
Spider Curl
2
10 reps
7
Preacher Curl (Dumbbell)
2
15 reps
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
9
Cycling
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Seated Shoulder Press (Dumbbell)
3
3
Bicep Curl (Dumbbell)
3
4
Incline Tricep Extension (Dumbbell)
3
5
V-Handle Tricep Pushdown (Cable)
2
6
Spider Curl
2
10 reps
7
Preacher Curl (Dumbbell)
2
15 reps
8
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
9
Cycling
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
10 reps
2
Seated Shoulder Press (Dumbbell)
3
3
Bicep Curl (Dumbbell)
3
4
Incline Tricep Extension (Dumbbell)
4
5
V-Handle Tricep Pushdown (Cable)
3
6
Spider Curl
3
10 reps
7
Preacher Curl (Dumbbell)
3
15 reps
8
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
9
Cycling
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
6
10 reps
2
Seated Shoulder Press (Dumbbell)
4
3
Bicep Curl (Dumbbell)
3
4
Incline Tricep Extension (Dumbbell)
4
5
V-Handle Tricep Pushdown (Cable)
4
6
Spider Curl
3
10 reps
7
Preacher Curl (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
9
Cycling
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
6
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
2
8 reps
8 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
6
Spider Curl
2
2
10 reps
10 reps
RPE 8.5
RPE 9
7
Preacher Curl (Dumbbell)
2
2
15 reps
15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
3
10 reps
20 reps
RPE 9
RPE 10
9
Cycling
1
20 mins
Week 1
1 / 5 Weeks
Day 2
1
Incline Bench Press (Barbell)1 Set
8 Reps
@6
2
Chest Fly (Cable)1 Set
12 Reps
@7
3
Incline Chest Press (Machine)2 Sets
15 Reps
@6.5
4
Upright Row (Barbell)2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)2 Sets
10 Reps
@6
6
Front Raise2 Sets
12 Reps
@7
7
Single Arm Tricep Extension (Cable)2 Sets
10 Reps
@6
8
Tricep Kickback2 Sets
15 Reps
@6
9
Run1 Set
10 mins
Day 3
1
T-Bar Row2 Sets
12 Reps
@6
2
High Row2 Sets
1 Set
10 Reps
10 Reps
@6.5
@6
3
Shrug (Dumbbell)2 Sets
15 Reps
@6.5
4
Incline Bench Press (Smith Machine)2 Sets
12 Reps
@6
5
Pec Deck (Machine)1 Set
15 Reps
@7
6
Pullover (Dumbbell)2 Sets
15 Reps
@6.5
7
Leg Raise (Captain's Chair)2 Sets
15 Reps
@7
8
Neck Curl2 Sets
15 Reps
@6.5
9
Punching Bag4 Sets
1.5 mins
Day 1
1
Romanian Deadlift (Barbell)2 Sets
15 Reps
@6
2
Lat Pulldown1 Set
1 Set
8 Reps
8 Reps
@6.5
@7.5
3
Dumbbell Row1 Set
1 Set
15 Reps
15 Reps
@6
@6.5
4
Seated Row (Cable)3 Sets
12 Reps
@7
5
Power Shrug2 Sets
8 Reps
@7
6
Neck Curl3 Sets
20 Reps
@6.5
7
Bayesian Curl1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
8
Reverse Pec Deck2 Sets
10 Reps
@6
9
Hammer Curl2 Sets
12 Reps
@6
10
Rear Delt Fly (Dumbbell)2 Sets
12 Reps
@7
Day 4
1
Face Pull3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)2 Sets
3
Bicep Curl (Dumbbell)2 Sets
4
Incline Tricep Extension (Dumbbell)2 Sets
5
V-Handle Tricep Pushdown (Cable)2 Sets
6
Spider Curl2 Sets
10 Reps
7
Preacher Curl (Dumbbell)2 Sets
15 Reps
8
Lateral Raise (Dumbbell)2 Sets
20 Reps
@7
9
Cycling1 Set
20 mins