PT-Friendly Upper Body Hypertrophy – 12 Week Build

Gain upper body lean mass, rehab meniscus

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Push

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Pull

Squat (Bodyweight)

Step-Up (Weighted)

Glute Bridge (Band)

Swiss Ball Leg Curl

Hanging Leg Raise

Clamshells (Band)

Terminal Knee Extension

Leg PT/Rehab

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Tempo Push Up 3-0-1

Cable Crossover

Shoulders & Chest Accessory

Close Grip Bench Press (Smith Machine)

Single Arm Landmine Row

Face Pull

Reverse Bicep Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Plank

Arms & Upper Back

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