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Upper Strength Version 3.0
Workout Overview
Week 1
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: Rest | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Incline Bench Press | 5 sets | 3 - 5 reps | 180s | |
| 2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
3. Face Pull ▶ | 3 sets | 6 reps | 120s | |
4. Chest Dips ▶ | 2 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Close-Grip Front Lat Pulldown ▶ | 5 sets | 3 - 5 reps | 180s | |
2. Cable Standing Fly ▶ | 3 sets | 6 reps | 120s | |
3. Seated Barbell Shrug ▶ | 3 sets | 6 reps | 120s | |
4. Inverted Row ▶ | 2 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Rear Lateral Raise ▶ | 3 sets | 6 reps | 120s | |
| 3. Rope Straight Arm Pull Down | 3 sets | 6 reps | 120s | |
| 4. Push-up | 2 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 5 sets | 3 - 5 reps | 180s | |
| 2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Dumbbell Bench Press ▶ | 3 sets | 6 reps | 120s | |
| 4. Pull-up | 2 sets | AMAP reps | 60s |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Incline Bench Press | 5 sets | 3 - 5 reps | 180s | |
| 2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
| 3. Face Pull▶ | 3 sets | 6 reps | 120s | |
| 4. Chest Dips▶ | 2 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Close-Grip Front Lat Pulldown▶ | 5 sets | 3 - 5 reps | 180s | |
| 2. Cable Standing Fly▶ | 3 sets | 6 reps | 120s | |
| 3. Seated Barbell Shrug▶ | 3 sets | 6 reps | 120s | |
| 4. Inverted Row▶ | 2 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 5 sets | 3 - 5 reps | 180s | |
| 2. Dumbbell Rear Lateral Raise▶ | 3 sets | 6 reps | 120s | |
| 3. Rope Straight Arm Pull Down | 3 sets | 6 reps | 120s | |
| 4. Push-up | 2 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 5 sets | 3 - 5 reps | 180s | |
| 2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Bench Press▶ | 3 sets | 6 reps | 120s | |
| 4. Pull-up | 2 sets | AMAP reps | 60s |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Incline Bench Press | 5 sets | 3 - 5 reps | 180s | |
| 2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
| 3. Face Pull▶ | 3 sets | 6 reps | 120s | |
| 4. Chest Dips▶ | 2 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Close-Grip Front Lat Pulldown▶ | 5 sets | 3 - 5 reps | 180s | |
| 2. Cable Standing Fly▶ | 3 sets | 6 reps | 120s | |
| 3. Seated Barbell Shrug▶ | 3 sets | 6 reps | 120s | |
| 4. Inverted Row▶ | 2 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 5 sets | 3 - 5 reps | 180s | |
| 2. Dumbbell Rear Lateral Raise▶ | 3 sets | 6 reps | 120s | |
| 3. Rope Straight Arm Pull Down | 3 sets | 6 reps | 120s | |
| 4. Push-up | 2 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 5 sets | 3 - 5 reps | 180s | |
| 2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Bench Press▶ | 3 sets | 6 reps | 120s | |
| 4. Pull-up | 2 sets | AMAP reps | 60s |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 3 reps | 180s | |
| 2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
| 3. Face Pull▶ | 3 sets | 6 reps | 120s | |
| 4. Weighted Chest Dip | 2 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Lat Pulldown | 5 sets | 3 reps | 180s | |
| 2. Cable Standing Fly▶ | 3 sets | 6 reps | 120s | |
| 3. Barbell Shrug | 3 sets | 6 reps | 120s | |
| 4. Inverted Row▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) ▶ | 5 sets | 3 reps | 180s | |
| 2. Dumbbell Rear Lateral Raise▶ | 3 sets | 6 reps | 120s | |
| 3. Straight-Arm Pulldown | 3 sets | 6 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 5 sets | 3 reps | 180s | |
| 2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Incline Dumbbell Press ▶ | 3 sets | 6 reps | 120s | |
| 4. Pull-up | 3 sets | AMAP reps | 60s |
Week 5
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 5 sets | 3 reps | 180s | |
| 2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
| 3. Face Pull▶ | 3 sets | 6 reps | 120s | |
| 4. Weighted Chest Dip | 2 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Lat Pulldown | 5 sets | 3 reps | 180s | |
| 2. Cable Standing Fly▶ | 3 sets | 6 reps | 120s | |
| 3. Barbell Shrug | 3 sets | 6 reps | 120s | |
| 4. Inverted Row▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 5 sets | 3 reps | 180s | |
| 2. Dumbbell Rear Lateral Raise▶ | 3 sets | 6 reps | 120s | |
| 3. Straight-Arm Pulldown | 3 sets | 6 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 5 sets | 3 reps | 180s | |
| 2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
| 3. Incline Dumbbell Press▶ | 3 sets | 6 reps | 120s | |
| 4. Pull-up | 3 sets | AMAP reps | 60s |
Week 6
Overhead Press 1RM
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 5, 3, 1 reps | 180s |
Barbell Bent Over Row 1RM
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 3 sets | 5, 3, 1 reps | 180s |
Date Created: 12/19/18, 8:45 PM
Last Updated: 9/12/20, 9:34 PM
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