myworkouts.io logo

Free personalized workout plan

Get started

Upper Strength Version 3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
51 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

 The final Upper Strength program is V3.0 and it is the final stage of the Upper Strength Version program. The intention of these programs is to successfully take a beginner and gradually progress them through to becoming an advanced lifter in just 16 weeks and by this point you should feel comfortable and confident with the 4 big lifts - bench press, overhead press, lat pulldown and bent row - and should be feeling significantly stronger. If you have not completed V1.0 and V2.0 I would recommend that you complete these programs before jumping into V3.0 - unless you are already an advanced lifter. You will have 4 sessions to complete each week now as we are looking at increasing volume and intensity - this is different than the previous 2 programs. The big 4 compound lifts will be heavy with low repetitions - so be prepared! There will be much accessory work in order to push the volume of your training up. By the end of the program (Week 6) we will get you to attempt 1 Rep Max for each of the lifts to judge how strong you really are after putting in all this work! 

Show More


Day 1

Scroll to top

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
5 sets, 3 - 5 reps, (rest 180s)
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
2. Weighted Chin-up
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3. Face Pull
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Day 2

Scroll to top

Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
1. Close-Grip Front Lat Pulldown
5 sets, 3 - 5 reps, (rest 180s)
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
2. Cable Standing Fly
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Seated Barbell Shrug▶
3. Seated Barbell Shrug
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Inverted Row▶
4. Inverted Row
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Day 3

Scroll to top

Barbell Push Press demonstrationPlay Barbell Push Press demonstration
1. Barbell Push Press
5 sets, 3 - 5 reps, (rest 180s)
Show Alternative Exercises
Dumbbell Rear Lateral Raise demonstrationPlay Dumbbell Rear Lateral Raise demonstration
2. Dumbbell Rear Lateral Raise
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
3. Rope Straight Arm Pull Down
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4. Push-up
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Day 4

Scroll to top

Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1. Bent Over Barbell Row
5 sets, 3 - 5 reps, (rest 180s)
Show Alternative Exercises
Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
2. Barbell Front Raise
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/19/2018, UTC


Last Updated: 4/18/2021, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Chris Stone

See More More Workouts by Chris StoneSee More More Workouts by Chris Stone

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan