Program Description
Hypertrophy program to focus on the upper body with a 1.5x per week frequency.This push/pull 1.5 x and legs 1x per week will allow for optimal recovery and strength gains while also making the most of your time in the gym. 3 min. rest for compounds and 2 min. or less for smaller/isolation movements. Run the first 3 days in a row and take 1 rest day before the final day 4. Leg day is very basic. Feel free to add any additional leg volume on this day where you see fit. Since this is lower volume and there is lots of room for recovery you can push hard.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedAug 12, 2024 01:18
- Last EditedSep 05, 2025 08:41
Summary
Unlock your upper body potential with this 8-week hypertrophy program designed for serious lifters. Committing just 40 minutes twice a week, you'll engage in a structured Push/Pull/Legs split that emphasizes muscle growth through targeted supersets and compound movements. Each workout is crafted to maximize efficiency and effectiveness, ensuring you build strength and size without excess time in the gym. Equip your garage gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Upper Back
12.5%
Front Delts
10.3%
Middle Delts
10%
Biceps
9.6%
Chest
8.5%
Lats
7.7%
Abs
5.8%
Quadriceps
5.8%
Glutes
5.1%
Hamstrings
4.4%
Rear Delts
2.5%
Adductors
1.8%
Lower Back
1.4%
Forearms
1.2%
