4-Week Upper Body Hypertrophy

Google Sheet Workout Export

By Christopher Stone

Experience Advanced (3+ years)
Time 44 minutes/day | 6 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description




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

ExerciseSetsRepsRest
1.Chin-up
3 sets6 reps120s
2.Pike Push Up on Floor
3 sets6 reps120s
3.Diamond Pushup
3 sets6 reps120s
4.Bench Dip

See Exercise Notes

3 setsAMAP reps120s

ExerciseSetsRepsRest
1.Pull-up

See Exercise Notes

3 sets6 reps120s
2.Hand Stand Push-Up
3 sets6 reps120s
3.Dips

See Exercise Notes

3 sets6 reps120s
4.Wide Grip Push Ups
3 setsAMAP reps120s

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

ExerciseSetsRepsRest
1.Chin-up
3 sets6 reps120s
2.Pike Push Up on Floor
3 sets6 reps120s
3.Diamond Pushup
3 sets6 reps120s
4.Bench Dip

See Exercise Notes

3 setsAMAP reps120s

ExerciseSetsRepsRest
1.Pull-up

See Exercise Notes

3 sets6 reps120s
2.Hand Stand Push-Up
3 sets6 reps120s
3.Dips

See Exercise Notes

3 sets6 reps120s
4.Wide Grip Push Ups
3 setsAMAP reps120s

Date Created: 3/18/2020, UTC


Last Updated: 7/12/2021, UTC





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