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Hypertrophy Upper Focus
by Hami Tipene
1 athletes joined
Program Description
Hypertrophy for upper body
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 19, 2024 05:03
Last Edited
Jun 01, 2024 08:17
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Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@7
2
Seated Row (Machine)
3 Sets
@7
3
Bicep Curl (EZ Bar)
3 Sets
@7
4
Shoulder Press (Machine)
3 Sets
@7
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
3 Sets
@7
2
Preacher Curl (Barbell)
3 Sets
@7
3
Lat Pulldown
3 Sets
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
@7
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
3 Sets
@7
2
Overhead Tricep Extension (Cable)
3 Sets
@7
3
Incline Bench Press (Dumbbell)
3 Sets
@7
4
Lateral Raise (Cable)
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Incline Bench Press (Dumbbell)
3 Sets
@7
3
Skull Crusher
3 Sets
@7
4
Lateral Raise (Dumbbell)
3 Sets
@7
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 1
1
Bench Press (Barbell)
3 Sets
@8
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
@8
@9
3
Skull Crusher
3 Sets
1 Set
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
@8
@9
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@8
2
Seated Row (Machine)
3 Sets
1 Set
@8
@9
3
Bicep Curl (EZ Bar)
3 Sets
1 Set
@8
@9
4
Shoulder Press (Machine)
3 Sets
1 Set
@8
@9
5
Hack Squat
2 Sets
@8
6
Lying Leg Curl
2 Sets
@8
Day 3
1
Tricep Pushdown (Cable)
3 Sets
1 Set
@8
@9
2
Overhead Tricep Extension (Cable)
3 Sets
1 Set
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
@8
@9
4
Lateral Raise (Cable)
2 Sets
1 Set
@8
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
3 Sets
1 Set
@8
@9
2
Preacher Curl (Barbell)
3 Sets
1 Set
@8
@9
3
Lat Pulldown
3 Sets
1 Set
@8
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
@8
@9
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 4
1
Alternating Dumbbell Curl
4 Sets
1 Set
@8.5
@9
2
Preacher Curl (Barbell)
4 Sets
1 Set
@8.5
@9
3
Lat Pulldown
4 Sets
1 Set
@8.5
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
@8.5
@9
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
4 Sets
1 Set
@8.5
@9
2
Overhead Tricep Extension (Cable)
4 Sets
1 Set
@8.5
@9
3
Incline Bench Press (Dumbbell)
4 Sets
1 Set
@8.5
@9
4
Lateral Raise (Cable)
2 Sets
1 Set
@8.5
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 2
1
Pull-Up (Bodyweight)
4 Sets
@8.5
2
Seated Row (Machine)
4 Sets
1 Set
@8.5
@9
3
Bicep Curl (EZ Bar)
4 Sets
1 Set
@8.5
@9
4
Shoulder Press (Machine)
4 Sets
1 Set
@8.5
@9
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 1
1
Bench Press (Barbell)
4 Sets
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
1 Set
@8.5
@9
3
Skull Crusher
4 Sets
1 Set
@8.5
@9
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
@8.5
@9
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 1
1
Bench Press (Barbell)
5 Sets
@9
2
Incline Bench Press (Dumbbell)
4 Sets
2 Sets
@9
@9.5
3
Skull Crusher
4 Sets
2 Sets
@9
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
2 Sets
@9
@9.5
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 2
1
Pull-Up (Bodyweight)
5 Sets
@9
2
Seated Row (Machine)
4 Sets
2 Sets
@9
@9.5
3
Bicep Curl (EZ Bar)
4 Sets
2 Sets
@9
@9.5
4
Shoulder Press (Machine)
4 Sets
2 Sets
@9
@9.5
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
4 Sets
2 Sets
@9
@9.5
2
Overhead Tricep Extension (Cable)
4 Sets
2 Sets
@9
@9.5
3
Incline Bench Press (Dumbbell)
4 Sets
2 Sets
@9
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
@9
@9.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
4 Sets
2 Sets
@9
@9.5
2
Preacher Curl (Barbell)
4 Sets
2 Sets
@9
@9.5
3
Lat Pulldown
4 Sets
2 Sets
@9
@9.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
2 Sets
@9
@9.5
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
@9.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
3
Skull Crusher
1 Set
4 Sets
2 Sets
@9.5
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
2 Sets
@9.5
@9
@10
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 2
1
Pull-Up (Bodyweight)
1 Set
4 Sets
@9.5
@9
2
Seated Row (Machine)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
3
Bicep Curl (EZ Bar)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
4
Shoulder Press (Machine)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
@9.5
@9
@10
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
1 Set
4 Sets
2 Sets
@9.5
@9
@10
2
Preacher Curl (Barbell)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
3
Lat Pulldown
1 Set
4 Sets
2 Sets
@9.5
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
4 Sets
2 Sets
@9.5
@9
@10
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Incline Bench Press (Dumbbell)
3 Sets
@7
3
Skull Crusher
3 Sets
@7
4
Lateral Raise (Dumbbell)
3 Sets
@7
5
Hip Thrust (Barbell)
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@7
2
Seated Row (Machine)
3 Sets
@7
3
Bicep Curl (EZ Bar)
3 Sets
@7
4
Shoulder Press (Machine)
3 Sets
@7
5
Hack Squat
2 Sets
@7
6
Lying Leg Curl
2 Sets
@7
Day 3
1
Tricep Pushdown (Cable)
3 Sets
@7
2
Overhead Tricep Extension (Cable)
3 Sets
@7
3
Incline Bench Press (Dumbbell)
3 Sets
@7
4
Lateral Raise (Cable)
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Stiff Leg Deadlift
2 Sets
@7
Day 4
1
Alternating Dumbbell Curl
3 Sets
@7
2
Preacher Curl (Barbell)
3 Sets
@7
3
Lat Pulldown
3 Sets
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
@7
5
Leg Press
2 Sets
@7
6
Standing Calf Raise
3 Sets
@7