Upper Body Power & Size: 4-Week Intensive

This program is designed to maximize upper-body hypertrophy through high-effort compound lifts and targeted isolation work. Over 4 weeks, you'll progressively overload your chest, back, shoulders, and arms to achieve noticeable muscle growth and definition, ideal for a strong, aesthetic look.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Arnold Press

Push (Chest/Shoulders/Triceps

Pull-Up (Weighted)

Pendlay Row

Face Pull

Preacher Curl (Barbell)

Hammer Curl

Pull (Back/Biceps)

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