Biolayne bodybuilding upper focus
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Started: 07/09/2019
Eduardo Berticelli
Bodybuilder Upper Body Focus
1-Rep Maxes
Week 1
Week 12
Bench Press
100
-
Seated Dumbbell Press
100
-
Deadlift
100
-
Back Squat
100
-
Barbell Row
100
-
WEEK 1
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
8
2
Seated Dumbbell Press
4
8
2
Weight
Sets
Reps
RIR
Machine Row
3
15
1
Wide Grip Lat Pulldowns
3
15
1
Cambered Bar Skull Crushers
3
10
1
Dumbbell Curls
3
10
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
8
2
Weight
Sets
Reps
RIR
Hack Squat
3
12
1
Stiff Legged Deadlift
3
15
1
Prone Leg Curl
3
15
1
Seated Calf Raise
3
15
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
McGill Crunch
Volume
Day 3
Main Lifts
Sets
Reps
RIR
Barbell Row
4
8
2
Pull-Up
4
8
2
Weight
Sets
Reps
Accessory Work
Weight
Volume
RIR
Incline Barbell Press
3
15
1
Arnold Press
3
15
1
Cambered Bar Curls
3
15
1
Over Head Rope Cable Extensions
3
15
1
Day 4
Main Lifts
Weight
Sets
Reps
RIR
4
8
2
Weight
Sets
Reps
RIR
Romanian Deadlift
3
12
1
Front Squat
3
15
1
Banded Leg Extension
3
15
1
Standing Calf Raise
3
12
1
Sets
Reps
RIR
3
12
0
Deadlift
Accessory Work
Core Work
Weight
McGill Crunch
Volume
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Incline Cable Fly
3
12
1
Barbell Row
3
12
1
Bent Over Dumbbell Laterals
3
12
1
Chin-Up
3
12
1
Cluster
Sets
Concentration Curls
3
30,15,15
Dumbbell Skull Crushers
3
30,15,15
Sets
Reps
RIR
Bench Press
4
8
1
Seated Dumbbell Press
4
8
1
Weight
Sets
Reps
RIR
Braced T-Bar Rows
3
15
1
Pullover Machine
3
15
1
Machine Tricep Pressdowns
3
10
1
Preacher Curls
3
10
1
Blood Flow Restriction
Weight
WEEK 2
Day 1
Main Lifts
Accessory Work
Weight
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
8
1
Weight
Sets
Reps
RIR
Machine Squat
3
12
1
Rack Deadlift
3
15
1
Reverse Hyperextensions
3
15
1
Leg Press Calf Raise
3
15
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
McGill Crunch
Volume
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
8
1
Pull-Up
4
8
1
Weight
Sets
Reps
RIR
Incline Barbell Press
3
15
1
Push Jerk
3
15
1
Cambered Bar Curls
3
15
1
Over Head Rope Cable Extensions
3
15
1
Accessory Work
Volume
Day 4
Main Lifts
Sets
Reps
RIR
4
8
1
Weight
Sets
Reps
RIR
Trap Bar Deadlift
3
12
1
Leg Press
3
15
1
Banded Leg Extension
3
15
1
Seated Calf Raise
3
12
1
Sets
Reps
RIR
3
12
0
Deadlift
Accessory Work
Core Work
Weight
Weight
Pallof Press
Volume
Day 5
Accessory Work
Sets
Reps
RIR
Flat Cable Fly
3
12
1
Cable Row
3
12
1
Front Lateral Raises
3
12
1
Neutral Grip Pull-Up
3
12
1
Cluster
Sets
Blood Flow Restriction
Weight
Weight
Machine Curls
3
30,15,15
Cambered Bar Skull Crushers
3
30,15,15
Sets
Reps
RIR
Bench Press
4
8
0
Seated Dumbbell Press
4
8
0
Weight
Sets
Reps
RIR
Braced T-Bar Rows
3
15
1
Cable Pullovers
3
15
1
Cambered Bar Skull Crushers
3
10
1
Concentration Curls
3
10
1
WEEK 3
Day 1
Main Lifts
Weight
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
8
0
Weight
Sets
Reps
RIR
Front Squat
3
12
1
Rack Deadlift
3
15
1
Reverse Hyperextensions
3
15
1
Leg Press Calf Raise
3
15
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
8
0
Pull-Up
4
8
0
Weight
Sets
Reps
RIR
Close Grip Bench Press
3
15
1
Arnold Press
3
15
1
Preacher Dumbbell Curls
3
15
1
Over Head Rope Cable Extensions
3
15
1
Accessory Work
Volume
Day 4
Main Lifts
Weight
Sets
Reps
RIR
Volume
4
8
0
Weight
Sets
Reps
RIR
Romanian Deadlift
3
12
1
Front Squat
3
15
1
Banded Leg Extension
3
15
1
Leg Press Calf Raise
3
12
1
Sets
Reps
RIR
3
12
0
Deadlift
Accessory Work
Core Work
Weight
Pallof Press
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Decline Dumbbell Fly
3
12
1
T-Bar Rows
3
12
1
Reverse Pec Deck Real Laterals
3
12
1
Supinated Grip Pull-Up
3
12
1
Cluster
Sets
Concentration Curls
3
30,15,15
Machine Tricep Pressdowns
3
30,15,15
Blood Flow Restriction
Weight
WEEK 4
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
8
3
Seated Dumbbell Press
3
8
3
Weight
Sets
Reps
RIR
Pendlay Row
2
15
2
Pull-Up
2
15
2
Single Arm Cable Pressdowns
2
10
2
Preacher Dumbbell Curls
2
10
1
Accessory Work
Volume
Day 2
Main Lifts
Sets
Reps
RIR
3
8
3
Weight
Sets
Reps
RIR
Belt Squat
2
12
2
Hyperextensions
2
15
2
Dumbbell Leg Curl
2
15
2
Leg Press Calf Raise
2
15
1
Back Squat
Accessory Work
Weight
Volume
Core Work
Weight
Deadbugs
Sets
Reps
RIR
3
15
0
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
3
8
3
Pull-Up
3
8
3
Weight
Sets
Reps
RIR
Decline Machine Press
2
15
2
Push Jerk
2
15
2
Machine Preacher Curls
2
15
2
Rope Pressdowns
2
15
2
Accessory Work
Volume
Day 4
Main Lifts
Weight
Sets
Reps
RIR
3
8
3
Weight
Sets
Reps
RIR
Deadlift from Boxes
2
12
2
Safety Bar Squat
2
15
2
Sissy Squats
2
15
2
Donkey Calf Raise
2
12
2
Sets
Reps
RIR
3
12
0
Deadlift
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Incline Dumbbell Fly
2
12
2
Prone Row
2
12
2
Reverse Pec Deck Real Laterals
2
12
2
Cable Pullovers
2
12
2
WEEK 5
Day 1
Main Lifts
Sets
Reps
RIR
Bench Press
4
6
2
Seated Dumbbell Press
4
6
2
Weight
Sets
Reps
Accessory Work
Weight
Volume
RIR
T-Bar Rows
3
12
1
Chin-Up
3
12
1
Single Arm Cable Pressdowns
3
8
1
Cambered Bar Curls
3
8
1
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
6
2
Weight
Sets
Reps
RIR
Belt Squat
3
10
1
Romanian Deadlift
3
12
1
Dumbbell Leg Curl
3
12
1
Leg Press Calf Raise
3
12
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
6
2
Pull-Up
4
6
2
Weight
Sets
Reps
RIR
Flat Machine Press
3
12
1
Smith Machine Shoulder Press
3
12
1
Cambered Bar Curls
3
12
1
Over Head Rope Cable Extensions
3
12
1
Accessory Work
Volume
Day 4
Main Lifts
Sets
Reps
RIR
4
6
2
Weight
Sets
Reps
RIR
Deadlift from Boxes
3
10
1
Goblet Squat
3
12
1
Sissy Squats
3
12
1
Leg Press Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Deadlift
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Volume
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Decline Cable Fly
3
10
1
T-Bar Rows
3
10
1
Front Lateral Raises
3
10
1
Pullover Machine
3
10
1
Cluster
Sets
Cambered Bar Curls
3
30,15,15
Dumbbell Kickbacks
3
30,15,15
Blood Flow Restriction
Weight
WEEK 6
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
6
1
Seated Dumbbell Press
4
6
1
Weight
Sets
Reps
RIR
Pendlay Row
3
12
1
Close Grip Lat Pulldowns
3
12
1
Dumbbell Kickbacks
3
8
1
Machine Curls
3
8
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
6
1
Weight
Sets
Reps
RIR
Safety Bar Squat
3
10
1
Deadlift from Boxes
3
12
1
Reverse Hyperextensions
3
12
1
Standing Calf Raise
3
12
1
Sets
Reps
RIR
3
15
0
Volume
Back Squat
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 3
Main Lifts
Sets
Reps
RIR
Barbell Row
4
6
1
Pull-Up
4
6
1
Weight
Sets
Reps
RIR
Dumbbell Floor Press
3
12
1
Arnold Press
3
12
1
Dumbbell Curls
3
12
1
Accessory Work
Weight
Cable Kickbacks
3
12
1
Sets
Reps
RIR
Volume
4
6
1
Weight
Sets
Reps
RIR
Deadlift from Boxes
3
10
1
Leg Press
3
12
1
Banded Leg Extension
3
12
1
Seated Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Day 4
Main Lifts
Weight
Deadlift
Accessory Work
Core Work
Weight
McGill Crunch
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Decline Dumbbell Fly
3
10
1
Cable Row
3
10
1
Reverse Pec Deck Real Laterals
3
10
1
Neutral Grip Pull-Up
3
10
1
Cluster
Sets
Preacher Dumbbell Curls
3
30,15,15
Cambered Bar Skull Crushers
3
30,15,15
Blood Flow Restriction
Weight
WEEK 7
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
6
0
Seated Dumbbell Press
4
6
0
Weight
Sets
Reps
RIR
Cable Row
3
12
1
Wide Grip Lat Pulldowns
3
12
1
Cable Kickbacks
3
8
1
Machine Preacher Curls
3
8
1
Accessory Work
Volume
Day 2
Main Lifts
Back Squat
Weight
Sets
Reps
RIR
4
6
0
Volume
Accessory Work
Weight
Sets
Reps
RIR
Machine Squat
3
10
1
Deadlift from Boxes
3
12
1
Single Leg Curl
3
12
1
Leg Press Calf Raise
3
12
1
Sets
Reps
RIR
3
15
0
Core Work
Weight
Deadbugs
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
6
0
Pull-Up
4
6
0
Weight
Sets
Reps
RIR
Decline Dumbbell Press
3
12
1
Seated Dumbbell Press
3
12
1
Dumbbell Curls
3
12
1
Cambered Bar Skull Crushers
3
12
1
Accessory Work
Volume
Day 4
Main Lifts
Sets
Reps
RIR
4
6
0
Weight
Sets
Reps
RIR
Hyperextensions
3
10
1
Front Squat
3
12
1
Machine Leg Extension
3
12
1
Standing Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Deadlift
Accessory Work
Core Work
Weight
Weight
Deadbugs
Volume
Day 5
Accessory Work
Sets
Reps
RIR
Incline Cable Fly
3
10
1
Prone Row
3
10
1
Front Lateral Raises
3
10
1
Dumbbell Pullover
3
10
1
Cluster
Sets
Preacher Dumbbell Curls
3
30,15,15
V-Bar Cable Pressdowns
3
30,15,15
Blood Flow Restriction
Weight
Weight
WEEK 8
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
6
3
Seated Dumbbell Press
3
6
3
Weight
Sets
Reps
RIR
Barbell Row
2
12
2
Chin-Up
2
12
2
Dumbbell Kickbacks
2
8
2
Preacher Curls
2
8
1
Sets
Reps
RIR
3
6
3
Weight
Sets
Reps
RIR
Machine Squat
2
10
2
Dumbbell Romanian Deadlift
2
12
2
Dumbbell Leg Curl
2
12
2
Standing Calf Raise
2
12
1
Sets
Reps
RIR
3
15
0
Volume
Accessory Work
Volume
Day 2
Main Lifts
Weight
Back Squat
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
3
6
3
Pull-Up
3
6
3
Weight
Sets
Reps
RIR
Decline Barbell Press
2
12
2
Push Jerk
2
12
2
Preacher Dumbbell Curls
2
12
2
Dumbbell Kickbacks
2
12
2
Accessory Work
Day 4
Main Lifts
Sets
Reps
RIR
3
6
3
Weight
Sets
Reps
RIR
Rack Deadlift
2
10
2
Goblet Squat
2
12
2
Deadlift
Accessory Work
Weight
Volume
Machine Leg Extension
2
12
2
Seated Calf Raise
2
8
2
Sets
Reps
RIR
3
10
0
Core Work
Weight
Bird Dogs
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Pec Deck Machine
2
10
2
T-Bar Rows
2
10
2
Machine Laterals
2
10
2
Chin-Up
2
10
2
WEEK 9
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
4
2
Seated Dumbbell Press
4
4
2
Weight
Sets
Reps
RIR
Cable Row
3
10
1
Dumbbell Pullover
3
10
1
Machine Tricep Pressdowns
3
6
1
Preacher Dumbbell Curls
3
6
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
4
2
Weight
Sets
Reps
RIR
Belt Squat
3
8
1
Stiff Legged Deadlift
3
10
1
Prone Leg Curl
3
10
1
Donkey Calf Raise
3
12
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
McGill Crunch
Volume
Day 3
Main Lifts
Barbell Row
Weight
Sets
Reps
RIR
4
4
2
Volume
Pull-Up
4
4
2
Weight
Sets
Reps
RIR
Dumbbell Floor Press
3
10
1
Barbell Standing Military Press
3
10
1
Preacher Dumbbell Curls
3
10
1
Dumbbell Kickbacks
3
10
1
Accessory Work
Day 4
Main Lifts
Weight
Sets
Reps
RIR
4
4
2
Weight
Sets
Reps
RIR
Deadlift from Boxes
3
8
1
Front Squat
3
10
1
Banded Leg Extension
3
10
1
Donkey Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Deadlift
Accessory Work
Core Work
Weight
Deadbugs
Volume
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Flat Cable Fly
3
8
1
Pendlay Row
3
8
1
Front Lateral Raises
3
8
1
Pull-Up
3
8
1
Cluster
Sets
Cambered Bar Curls
3
30,15,15
Rope Pressdowns
3
30,15,15
Blood Flow Restriction
Weight
WEEK 10
Day 1
Main Lifts
Sets
Reps
RIR
Bench Press
4
4
1
Seated Dumbbell Press
4
4
1
Weight
Sets
Reps
RIR
Cable Row
3
10
1
Pullover Machine
3
10
1
V-Bar Cable Pressdowns
3
6
1
Concentration Curls
3
6
1
Accessory Work
Weight
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
4
4
1
Weight
Sets
Reps
RIR
Leg Press
3
8
1
Romanian Deadlift
3
10
1
Prone Leg Curl
3
10
1
Standing Calf Raise
3
12
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
Pallof Press
Volume
Day 3
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
4
1
Pull-Up
4
4
1
Weight
Sets
Reps
RIR
Incline Dumbbell Press
3
10
1
Smith Machine Shoulder Press
3
10
1
Cambered Bar Curls
3
10
1
Over Head Rope Cable Extensions
3
10
1
Accessory Work
Volume
Day 4
Main Lifts
Sets
Reps
RIR
4
4
1
Weight
Sets
Reps
RIR
Dumbbell Romanian Deadlift
3
8
1
Front Squat
3
10
1
Machine Leg Extension
3
10
1
Seated Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Deadlift
Accessory Work
Core Work
Weight
Weight
Deadbugs
Volume
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Flat Cable Fly
3
8
1
T-Bar Rows
3
8
1
Lateral Raises
3
8
1
Neutral Grip Pull-Up
3
8
1
Blood Flow Restriction
Weight
Cluster
Sets
Concentration Curls
3
30,15,15
Over Head Rope Cable Extensions
3
30,15,15
WEEK 11
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
4
3
Seated Dumbbell Press
3
4
3
Weight
Sets
Reps
RIR
Barbell Row
2
10
1
Pull-Up
2
10
1
Cambered Bar Skull Crushers
2
6
1
Machine Curls
2
6
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
3
4
0
Weight
Sets
Reps
RIR
Goblet Squat
2
8
1
Hyperextensions
2
10
1
Glute Ham Raise
2
10
1
Seated Calf Raise
2
12
1
Sets
Reps
RIR
3
15
0
Back Squat
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 3
Main Lifts
Sets
Reps
RIR
Barbell Row
3
4
0
Pull-Up
3
4
0
Weight
Sets
Reps
RIR
Decline Dumbbell Press
2
10
1
Seated Dumbbell Press
2
10
1
Preacher Curls
2
10
1
Rope Pressdowns
2
10
1
Accessory Work
Weight
Volume
Day 4
Main Lifts
Sets
Reps
RIR
3
4
0
Weight
Sets
Reps
RIR
Dumbbell Romanian Deadlift
2
8
1
Machine Squat
2
10
1
Sissy Squats
2
10
1
Donkey Calf Raise
2
8
1
Sets
Reps
RIR
3
10
0
Deadlift
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Volume
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Incline Dumbbell Fly
2
8
1
Pendlay Row
2
8
1
Upright Rows
2
8
1
Wide Grip Lat Pulldowns
2
8
1
WEEK 12
Day 1
Instructions for Rep Testing:
You will go through your typical warm up for each main lift and then test your strength for
a one rep max. Use your previous workouts to give you an idea of a number you would
like to shoot for on each lift. As always do not use a weight you can't handle and make
sure you exercise caution and use a qualified and capable spotter at all times.
Rep Testing
Weight
Sets
Reps
Bench Press
1
1
Back Squat
1
1
Barbell Row
1
3
Sets
Reps
RIR
Decline Cable Fly
2
10
2
Machine Leg Extension
2
10
2
Dumbbell Prone Row
2
10
2
Accessory Work
Weight
Day 2
Rep Testing
Sets
Reps
Deadlift
1
1
Pull-Up
1
3
Sets
Reps
Accessory Work
Weight
Weight
RIR
Hyperextensions
2
10
2
Machine Pulldown
2
10
2
Preacher Dumbbell Curls
2
10
2
V-Bar Cable Pressdowns
2
10
2
Sets
Reps
RIR
3
15
0
Core Work
McGill Crunch
Weight
Disclaimer
By participating in this program you consent to the terms and conditions stated here:
This program is intellectual property of BioLayne LLC.
Any reposting of this program without express consent of BioLayne LLC is strictly prohibited. This program is
to be performed with care and only after consultation with a medical doctor to ensure you are healthy
enough for vigorous exercise. BioLayne LLC does not assume any responsibility for injuries or health
complications incurred during training.
