“OH HE LIFTS”

To build a thick, wide, and strong upper body while maintaining or even slightly improving lower body musculature. 
This program will help you pack-on size on your chest and arms primarily, with enough movements for your back and shoulders to fill out your frame. 
3 upper days, with the Upper 2 including weighted body-weight movements to ensure maximal muscle fibre recruitment. 1 lower day with a focus on the core.

To build a thick, wide, and strong upper body while maintaining or even slightly improving lower body musculature.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Kettlebell Swing

Farmer's Walk (Weighted)

Hyperextension

Bent Leg Raise

Lower and Core

Chest Press (Machine)

Single Arm Iso Row

Bicep Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Preacher Curl (Barbell)

Upper 1

Standing Behind Neck Shoulder Press (Barbell)

Single Arm Landmine Row

Chest Supported Lateral Raise

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Shrug (Barbell)

Upper 3

Dip (Weighted)

Pull-Up (Weighted)

Shoulder Press (Machine)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper 2

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