Unleash your upper body potential with Hamsa's Upper Hypertrophy program, a meticulously crafted 9-week journey designed for serious lifters. Committing just 4 days a week, you'll dive into targeted workouts focusing on chest, triceps, back, and biceps, utilizing a mix of dumbbells, cables, and machines. Each session is structured to maximize muscle growth through a variety of rep ranges and intensities, ensuring you stay challenged and engaged. Get ready to build strength and size with a program that pushes your limits and transforms your physique!

Novice program, for college/highschool students who are busy studying, but want to retain progress and get better while also focusing on the most important parts of the V-Taper.

Hamsa's Upper Hypertrophy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Chest + Triceps day

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Single Arm Iso Row

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Pull-Up (Weighted)

Face Pull

Back + Bi 

Squat (Smith Machine)

Standing Calf Raise

Lying Leg Curl

Leg Extension

Leg Day

Shoulder Press (Machine)

JM Press (Smith Machine)

Bicep Curl (Dumbbell)

Shoulder/Arm day

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