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

Source

myworkouts

Equipment

Bodyweight, Dips Bar, Other, Pull up bar

Average Exertion

Average Cardio Intensity

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

Equipment

Bodyweight, Dips Bar, Other, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Muscle Group(s): None...

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	3 sets	6 reps	120s
2. Hindu Push-up	3 sets	6 reps	120s
3. Chest Dips	3 sets	6 reps	120s
4. Inverted Row	3 sets	AMAP reps	120s

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Chin-up	3 sets	6 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	6 reps	120s
3. Diamond Pushup	3 sets	6 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	AMAP reps	120s	Feet elevated

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 reps	120s	Commando
2. Hand Stand Push-Up	3 sets	6 reps	120s
3. Dips	3 sets	6 reps	120s	Gironda
4. Wide Grip Push Ups	3 sets	AMAP reps	120s

Day 4

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	3 sets	6 reps	120s
2. Hindu Push-up	3 sets	6 reps	120s
3. Chest Dips	3 sets	6 reps	120s
4. Inverted Row	3 sets	AMAP reps	120s

Day 5

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Exercise	Sets	Reps	Rest	Notes
1. Chin-up	3 sets	6 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	6 reps	120s
3. Diamond Pushup	3 sets	6 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	AMAP reps	120s	Feet elevated

Day 6

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 reps	120s	Commando
2. Hand Stand Push-Up	3 sets	6 reps	120s
3. Dips	3 sets	6 reps	120s	Gironda
4. Wide Grip Push Ups	3 sets	AMAP reps	120s

Week 2

Day 1

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	3 sets	8 reps	120s
2. Hindu Push-up	3 sets	8 reps	120s
3. Chest Dips	3 sets	8 reps	120s
4. Inverted Row	3 sets	AMAP reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	3 sets	8 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	8 reps	120s
3. Diamond Pushup	3 sets	8 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	AMAP reps	120s	Feet elevated

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	8 reps	120s	Commando
2. Hand Stand Push-Up	3 sets	8 reps	120s
3. Dips	3 sets	8 reps	120s	Gironda
4. Wide Grip Push Ups	3 sets	AMAP reps	120s

Day 4

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	3 sets	8 reps	120s
2. Hindu Push-up	3 sets	8 reps	120s
3. Chest Dips	3 sets	8 reps	120s
4. Inverted Row	3 sets	AMAP reps	120s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	3 sets	8 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	8 reps	120s
3. Diamond Pushup	3 sets	8 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	AMAP reps	120s	Feet elevated

Day 6

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	8 reps	120s	Commando
2. Hand Stand Push-Up	3 sets	8 reps	120s
3. Dips	3 sets	8 reps	120s	Gironda
4. Wide Grip Push Ups	3 sets	AMAP reps	120s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	8 reps	120s
2. Hindu Push-up	4 sets	8 reps	120s
3. Chest Dips	4 sets	8 reps	120s
4. Inverted Row	4 sets	AMAP reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	8 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	8 reps	120s
3. Diamond Pushup	4 sets	8 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	120s	Feet elevated

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	8 reps	120s	Commando
2. Hand Stand Push-Up	4 sets	8 reps	120s
3. Dips	4 sets	8 reps	120s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	120s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	8 reps	120s
2. Hindu Push-up	4 sets	8 reps	120s
3. Chest Dips	4 sets	8 reps	120s
4. Inverted Row	4 sets	AMAP reps	120s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	8 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	8 reps	120s
3. Diamond Pushup	4 sets	8 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	120s	Feet elevated

Day 6

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	8 reps	120s	Commando
2. Hand Stand Push-Up	4 sets	8 reps	120s
3. Dips	4 sets	8 reps	120s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	120s

Week 4

Day 1

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	10 reps	120s
2. Hindu Push-up	4 sets	10 reps	120s
3. Chest Dips	4 sets	10 reps	120s
4. Inverted Row	4 sets	AMAP reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	10 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	10 reps	120s
3. Diamond Pushup	4 sets	10 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	120s	Feet elevated

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	120s	Commando
2. Hand Stand Push-Up	4 sets	10 reps	120s
3. Dips	4 sets	10 reps	120s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	120s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	10 reps	120s
2. Hindu Push-up	4 sets	10 reps	120s
3. Chest Dips	4 sets	10 reps	120s
4. Inverted Row	4 sets	AMAP reps	120s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	10 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	10 reps	120s
3. Diamond Pushup	4 sets	10 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	120s	Feet elevated

Day 6

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	120s	Commando
2. Hand Stand Push-Up	4 sets	10 reps	120s
3. Dips	4 sets	10 reps	120s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	120s

Week 5

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	12 reps	120s
2. Hindu Push-up	4 sets	12 reps	120s
3. Chest Dips	4 sets	12 reps	120s
4. Inverted Row	4 sets	AMAP reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	12 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	12 reps	120s
3. Diamond Pushup	4 sets	12 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	120s	Feet elevated

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	12 reps	120s	Commando
2. Hand Stand Push-Up	4 sets	12 reps	120s
3. Dips	4 sets	12 reps	120s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	120s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	12 reps	120s
2. Hindu Push-up	4 sets	12 reps	120s
3. Chest Dips	4 sets	12 reps	120s
4. Inverted Row	4 sets	AMAP reps	120s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	12 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	12 reps	120s
3. Diamond Pushup	4 sets	12 reps	120s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	120s	Feet elevated

Day 6

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	12 reps	120s	Commando
2. Hand Stand Push-Up	4 sets	12 reps	120s
3. Dips	4 sets	12 reps	120s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	120s

Week 6

Day 1

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	12 reps	90s
2. Hindu Push-up	4 sets	12 reps	90s
3. Chest Dips	4 sets	12 reps	90s
4. Inverted Row	4 sets	AMAP reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	12 reps	90s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	12 reps	90s
3. Diamond Pushup	4 sets	12 reps	90s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	90s	Feet elevated

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	12 reps	90s	Commando
2. Hand Stand Push-Up	4 sets	12 reps	90s
3. Dips	4 sets	12 reps	90s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	90s

Day 4

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Exercise	Sets	Reps	Rest
1. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	12 reps	90s
2. Hindu Push-up	4 sets	12 reps	90s
3. Chest Dips	4 sets	12 reps	90s
4. Inverted Row	4 sets	AMAP reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Chin-up	4 sets	12 reps	90s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	12 reps	90s
3. Diamond Pushup	4 sets	12 reps	90s
4. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	90s	Feet elevated

Day 6

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	12 reps	90s	Commando
2. Hand Stand Push-Up	4 sets	12 reps	90s
3. Dips	4 sets	12 reps	90s	Gironda
4. Wide Grip Push Ups	4 sets	AMAP reps	90s

4-Week Upper Body Hypertrophy

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 5

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 6

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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