3 Day Split Upper Body Focus

emphasis on hypertrophy for upper body with lower body maintenance

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Single Leg Calf Raise (Weighted)

Incline Chest Fly (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Push A

Deadlift (Barbell)

Wide Grip Pull-Up

Inverted Row

Bicep Curl (Barbell)

Pull A

Squat (Barbell)

Skull Crusher (Dumbbell)

Lying Curl

Upright Row (Barbell)

Accessory Knee A

Fly Press (Dumbbell)

Dip (Bodyweight)

Y Raise (Dumbbell)

Push B

Romanian Deadlift (Barbell)

Chin-Up (Bodyweight)

Bent Over Row (Barbell)

Pull B

Bulgarian Split Squat (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Incline Curl (Dumbbell)

Shrug (Dumbbell)

Accessory Knee B

Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Push C

Lunge (Dumbbell)

Pull-Up (Bodyweight)

Single Arm Row (Dumbbell)

Pull C

Front Squat (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Accessory Knee C

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