Final Boss - Upper Body Focus

DeRosa Strength

General Fitness, Strength & Conditioning, Bodybuilding
Coach
Neil DeRosa

Final Boss Strength Program- Upper Body Edition

Unlock newfound strength and sculpt your upper body with the Final Boss Upper Body Program. Designed to increase your upper body strength while adding muscle to your frame.

This 5-day plan hits your chest, back, shoulders, and arms with three upper-body days and two lower-body days to keep you balanced. Focused, intense, and efficient, this program will build serious muscle and shape your physique like a true powerhouse. Get stronger. Get leaner. Level up for the final boss!

This 8 week program will get you stronger, more defined, and on the road to getting a strong looked tapered look.

The program comes with coaching instructions and recommendations for exercise substitutes depending on the gym you are in.

At the end of the program there will be direction on a deload period, and how you may run this program again as you continue to get stronger!

You will have lifetime access to this program after purchase.

Each session is estimated to take 60-70 minutes in the gym.

$35
Get Final Boss - Upper Body Focus
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Expert Coaching
Follow a program that guides you through every exercise and teaches you how to approach the entire training process for maximum results
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Achieve The Strong Tapered Look.
Achieve a strong tapered look with the strength to back it up.
Features
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Programming 5 days per week
3 Upper Body Days that focus on chest, back, and shoulders. 2 Lower Body days that focus on Lower body, abs, and arms
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Exercise Video Guidance
Each Exercise has a video to demonstrate the movement.
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Training Breif and Guidance
Each training week and exercise guides you through progressing in sets, reps, and exercise substitutions if needed!
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Delivered through TrainHeroic
Everything you need, all in one place, through the advanced TrainHeroic app.
Equipment
Required
Conventional Gym
Recommended
Barbell // Dumbbells // Bench // Cable Machine
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Incline Bench Press

3 x 10

B

Machine Fly

3 x 10

C

Horizontal Row Machine

3 x 10

D

DB Lateral Raise

3 x 10

E

Barbell Upright Row

3 x 10

Monday
Week 1 Day 2

A

Back Squat

3 x 10

B

RDL

3 x 10

C

DB Skull Crushers

3 x 10

D

Alternating DB Curls

3 x 10

E

Cable Crunch

3 x 10

Tuesday
Week 1 Day 3

A

Lat Pulldown

3 x 10

B

Single Arm Dumbbell Row

3 x 10

C1

Neutral Grip DB Bench Press

3 x 10

C2

DB Shrug

3 x 10

D

Cable Face Pull

3 x 10

Wednesday
Rest Day
Thursday
Week 1 Day 5

A

Deficit Push-Up

3 x 10

B

Seated DB Press

3 x 10

C

Pull-up Machine

3 x 10

D

Lat Pushdown

3 x 10

E

Cable Lateral Raise

3 x 10

F

Bent Over Rear Delt Fly

3 x 10

Friday
Week 1 Day 6

A

DB Lunges

3 x 10

B

Leg Extension

3 x 10

C

EZ Bar Curl

3 x 10

D

Tricep Pushdown

3 x 10

E

Lying Leg Raise On Bench

3 x 10

Saturday
Rest Day
Coach
More from DeRosa Strength
coach-avatar Neil DeRosa

Strength, Health and Fitness Coach

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Level up your strength and look like it.

Unlock your strength and achieve the V-tapered look you’ve been striving for. You will feel strong and look even stronger!

Get Final Boss - Upper Body Focus
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FAQs
I'm a beginner. Can I do this program?
Absolutely! Take it slow. Follow the recommended warm up sets and progressions. You have lifetime access to this program so you can run it once on the lighter side, take 1-2 weeks rest, and then approach it fresh with the intent to go past your limits the first time through!
Do I need top go to a gym for this?
No, but having more tools available to you might be better! If you're at home with a barbell, bench, weight plates, and DBs you will be just fine!
How much muscle will I gain?
That depends on how you are recovering and eating. Make sure you're eating enough to support your training, especially protein. Another factor is making sure you're getting good sleep and still keeping your nutrition on point even when you're not on a training day.
What if I have more questions or need more help?
You can email Neil DeRosa at info.neilderosa@gmail.com or go to DeRosaStrength.com I'm happy to answer questions and help you best I can!
The Proof
verified-athlete-avatar Colby B

Personal Training Client

Verified Athlete

"Neil helped me realize I needed eat and recover more if I wanted to gain muscle and get stronger."

verified-athlete-avatar Neil D

Owner

Verified Athlete

"I have been down this road myself and hope to help others the best I can!"

verified-athlete-avatar Joe K

Personal Training Client

Verified Athlete

"Neil helped me transition from crossfit to finding an exercise plan that suited me."

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