Tom’s 3-4-day Upper body program

Upper body size focus and lower body strength maintenance.

Equipment:
Garage gym - barbell/rack, landmine attachment, Nordic curl attachment, resistance bands & dumbbells

Superset everything
Workouts should take 50min to 1hr depending on rest times. Add extra sets where possible.

Equipment:
Garage gym - barbell/rack, landmine attachment, Nordic curl attachment, resistance bands & dumbbells

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Dip (Weighted)

Incline Bench Press (Barbell)

Upper Push

Pull-Up (Bodyweight)

Hammer Curl (Dumbbell)

Upper Pull

Squat (Barbell)

Lower Body

Hang Power Clean

Front Squat (Barbell)

Full body

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