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4-Week Upper Body Hypertrophy

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
60 minutes/day | 6 days/week | 6 weeks
Good for
Build Muscle, Gain Strength
Equipment
Bodyweight, Dips (Parallel) Bar, Flat Bench, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4-week program uses 6 weekly workouts to building muscle primarily in the chest, shoulders, and back. Each workout follows the same structure of 4 exercises - the first exercise develops the back, the second develops the shoulders, and the third develops the chest. Building significant muscle fatigue is important from maximizing muscle growth and therefore, the final exercise of the workout is an AMRAP (as many reps as possible) which once again focus on either the back, chest, or shoulders. The 6-week program follows linear periodization and therefore the training volume (sets, reps, and rest periods) are manipulated from week to week to enhance muscle size and strength.

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Day 1

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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
1. Wide-Grip Pullup
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hindu Push-up demonstrationPlay Hindu Push-up demonstration
2. Hindu Push-up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3. Chest Dips
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4. Inverted Row
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Day 2

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Chin-up demonstrationPlay Chin-up demonstration
1. Chin-up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
2. Pike Push Up on Floor
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
3. Diamond Pushup
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4. Bench Dip
3 sets, AMAP reps, (rest 120s)
Feet elevated
Show Alternative Exercises

Day 3

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Pull-up demonstrationPlay Pull-up demonstration
1. Pull-up
3 sets, 6 reps, (rest 120s)
Commando
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
2. Hand Stand Push-Up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3. Dips
3 sets, 6 reps, (rest 120s)
Gironda
Show Alternative Exercises
Wide Grip Push Ups▶
4. Wide Grip Push Ups
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Day 4

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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
1. Wide-Grip Pullup
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hindu Push-up demonstrationPlay Hindu Push-up demonstration
2. Hindu Push-up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3. Chest Dips
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4. Inverted Row
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Day 5

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Chin-up demonstrationPlay Chin-up demonstration
1. Chin-up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
2. Pike Push Up on Floor
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
3. Diamond Pushup
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4. Bench Dip
3 sets, AMAP reps, (rest 120s)
Feet elevated
Show Alternative Exercises

Day 6

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Pull-up demonstrationPlay Pull-up demonstration
1. Pull-up
3 sets, 6 reps, (rest 120s)
Commando
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
2. Hand Stand Push-Up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3. Dips
3 sets, 6 reps, (rest 120s)
Gironda
Show Alternative Exercises
Wide Grip Push Ups▶
4. Wide Grip Push Ups
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Date Created: 3/18/2020, EDT


Last Updated: 7/12/2021, EDT

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