Upper body hypertrophy focused program

This program focuses on the upper body mainly arms and delts, and only train legs for their maintenance. It is for intermediate to advanced level lifters.
If 4 sets are not enough for you then you can increase the number of sets.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Wide Grip Pull-Up

Incline Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Cable Crunch

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Cable)

Reverse Wrist Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Underhand Lat Pulldown

Pec Deck (Machine)

Straight Arm Pulldown

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Bodyweight)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Shrug (Barbell)

0 reviews for Upper body hypertrophy focused program