Free personalized workout plan

4-Week Upper Body Hypertrophy

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

60 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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

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Equipment

Bodyweight, Dips Bar, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

60 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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

Show More

Equipment

Bodyweight, Dips Bar, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup3 sets6 reps120s
2. Hindu Push-up
3 sets6 reps120s
3. Chest Dips
3 sets6 reps120s
4. Inverted Row
3 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
3 sets6 reps120s
2. Pike Push Up on Floor3 sets6 reps120s
3. Diamond Pushup
3 sets6 reps120s
4. Bench Dip3 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up3 sets6 reps120s
Commando
2. Hand Stand Push-Up
3 sets6 reps120s
3. Dips
3 sets6 reps120s
Gironda
4. Wide Grip Push Ups
3 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup3 sets6 reps120s
2. Hindu Push-up
3 sets6 reps120s
3. Chest Dips
3 sets6 reps120s
4. Inverted Row
3 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
3 sets6 reps120s
2. Pike Push Up on Floor3 sets6 reps120s
3. Diamond Pushup
3 sets6 reps120s
4. Bench Dip3 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up3 sets6 reps120s
Commando
2. Hand Stand Push-Up
3 sets6 reps120s
3. Dips
3 sets6 reps120s
Gironda
4. Wide Grip Push Ups
3 setsAMAP reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup3 sets8 reps120s
2. Hindu Push-up
3 sets8 reps120s
3. Chest Dips
3 sets8 reps120s
4. Inverted Row
3 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
3 sets8 reps120s
2. Pike Push Up on Floor3 sets8 reps120s
3. Diamond Pushup
3 sets8 reps120s
4. Bench Dip3 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up3 sets8 reps120s
Commando
2. Hand Stand Push-Up
3 sets8 reps120s
3. Dips
3 sets8 reps120s
Gironda
4. Wide Grip Push Ups
3 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup3 sets8 reps120s
2. Hindu Push-up
3 sets8 reps120s
3. Chest Dips
3 sets8 reps120s
4. Inverted Row
3 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
3 sets8 reps120s
2. Pike Push Up on Floor3 sets8 reps120s
3. Diamond Pushup
3 sets8 reps120s
4. Bench Dip3 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up3 sets8 reps120s
Commando
2. Hand Stand Push-Up
3 sets8 reps120s
3. Dips
3 sets8 reps120s
Gironda
4. Wide Grip Push Ups
3 setsAMAP reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets8 reps120s
2. Hindu Push-up
4 sets8 reps120s
3. Chest Dips
4 sets8 reps120s
4. Inverted Row
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets8 reps120s
2. Pike Push Up on Floor4 sets8 reps120s
3. Diamond Pushup
4 sets8 reps120s
4. Bench Dip4 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets8 reps120s
Commando
2. Hand Stand Push-Up
4 sets8 reps120s
3. Dips
4 sets8 reps120s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets8 reps120s
2. Hindu Push-up
4 sets8 reps120s
3. Chest Dips
4 sets8 reps120s
4. Inverted Row
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets8 reps120s
2. Pike Push Up on Floor4 sets8 reps120s
3. Diamond Pushup
4 sets8 reps120s
4. Bench Dip4 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets8 reps120s
Commando
2. Hand Stand Push-Up
4 sets8 reps120s
3. Dips
4 sets8 reps120s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets10 reps120s
2. Hindu Push-up
4 sets10 reps120s
3. Chest Dips
4 sets10 reps120s
4. Inverted Row
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets10 reps120s
2. Pike Push Up on Floor4 sets10 reps120s
3. Diamond Pushup
4 sets10 reps120s
4. Bench Dip4 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets10 reps120s
Commando
2. Hand Stand Push-Up
4 sets10 reps120s
3. Dips
4 sets10 reps120s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets10 reps120s
2. Hindu Push-up
4 sets10 reps120s
3. Chest Dips
4 sets10 reps120s
4. Inverted Row
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets10 reps120s
2. Pike Push Up on Floor4 sets10 reps120s
3. Diamond Pushup
4 sets10 reps120s
4. Bench Dip4 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets10 reps120s
Commando
2. Hand Stand Push-Up
4 sets10 reps120s
3. Dips
4 sets10 reps120s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps120s

Week 5



ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets12 reps120s
2. Hindu Push-up
4 sets12 reps120s
3. Chest Dips
4 sets12 reps120s
4. Inverted Row
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets12 reps120s
2. Pike Push Up on Floor4 sets12 reps120s
3. Diamond Pushup
4 sets12 reps120s
4. Bench Dip4 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets12 reps120s
Commando
2. Hand Stand Push-Up
4 sets12 reps120s
3. Dips
4 sets12 reps120s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets12 reps120s
2. Hindu Push-up
4 sets12 reps120s
3. Chest Dips
4 sets12 reps120s
4. Inverted Row
4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets12 reps120s
2. Pike Push Up on Floor4 sets12 reps120s
3. Diamond Pushup
4 sets12 reps120s
4. Bench Dip4 setsAMAP reps120s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets12 reps120s
Commando
2. Hand Stand Push-Up
4 sets12 reps120s
3. Dips
4 sets12 reps120s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps120s

Week 6



ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets12 reps90s
2. Hindu Push-up
4 sets12 reps90s
3. Chest Dips
4 sets12 reps90s
4. Inverted Row
4 setsAMAP reps90s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets12 reps90s
2. Pike Push Up on Floor4 sets12 reps90s
3. Diamond Pushup
4 sets12 reps90s
4. Bench Dip4 setsAMAP reps90s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets12 reps90s
Commando
2. Hand Stand Push-Up
4 sets12 reps90s
3. Dips
4 sets12 reps90s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps90s

ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets12 reps90s
2. Hindu Push-up
4 sets12 reps90s
3. Chest Dips
4 sets12 reps90s
4. Inverted Row
4 setsAMAP reps90s

ExerciseSetsRepsRestNotes
1. Chin-up
4 sets12 reps90s
2. Pike Push Up on Floor4 sets12 reps90s
3. Diamond Pushup
4 sets12 reps90s
4. Bench Dip4 setsAMAP reps90s
Feet elevated

ExerciseSetsRepsRestNotes
1. Pull-up4 sets12 reps90s
Commando
2. Hand Stand Push-Up
4 sets12 reps90s
3. Dips
4 sets12 reps90s
Gironda
4. Wide Grip Push Ups
4 setsAMAP reps90s
Date Created: 3/18/20, 2:13 PM

Last Updated: 8/11/20, 5:19 PM

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