Unleash your upper body potential with the Torso Only F3 program, a focused 4-week journey designed to sculpt and strengthen your chest, arms, and shoulders. Comprising three intense sessions each week, you’ll engage in a variety of compound and isolation exercises, including barbell bench presses and weighted dips, all tailored to maximize muscle growth and endurance. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve a powerful torso transformation. Get ready to elevate your lifting game and see real results!

I use this custom program after a powerlifting phase, which has led to great lower body gains but also left my upper body lagging. I also do one day of olympic weightlifting, so legs and lower back are not completely left behind.

Torso Only F3

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Barbell)

Military Press (Barbell)

Bilbo Bench Press

Dip (Weighted)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Bicep Curl (EZ Bar)

Neck Flexion

Chest 

Pull-Up (Weighted)

Bent Over Row (Barbell)

Preacher Curl (EZ Bar)

Hammer Curl

French Press

Overhead Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Barbell)

Neck Extension

Arms

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Farmer's Walk (Weighted)

Neck Lateral Flexion

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