Full Body Upper Focus

Full body program with a focus on upper body. The program is high frequency, lower volumes. Frequency can be adjusted from 3x to every other day, depending on how well you recover. Add your favourite cardio on off days (or after lifting) and you are on your way to become a beast.

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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)

Seated Shoulder Press (Smith)

Preacher Curl (EZ Bar)

Skullcrusher(Ez Bar)

Back Extension (Weighted)

45'S (Banded)

Big Lifts A

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Incline Lateral Raises (Dumbell)

Wide Grip Pull-Up

Dip (Weighted)

Bro Day A

Incline Bench Press (Smith Machine)

Behind-The-Neck Press (Smith Machine)

Big Lifts B

Incline Hammer Curl (Dumbbell)

Wide Grip Lat Pulldown

Neutral Grip Dumbbell Bench Press

Bro Day B

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