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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
Men's Build Muscle, Men's Gain Strength
Equipment
Bodyweight, Dips Bar, Other, Pull up bar
Statistics
Average Carido 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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3 sets, 6 reps, (rest 120s)
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Inverted Row
3 sets, AMAP reps, (rest 120s)
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3 sets, 6 reps, (rest 120s)
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Show Alternative Exercises
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Show Alternative Exercises

Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Wide Grip Push Ups
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Show Alternative Exercises
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Show Alternative Exercises
Inverted Row
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Show Alternative Exercises
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Show Alternative Exercises

Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Wide Grip Push Ups
3 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Date Created: 3/18/2020, UTC


Last Updated: 4/18/2021, UTC

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