Free personalized workout plan

Upper Strength Version 3.0

By Chris Stone

Advanced (3+ years)
51 minutes/day | 4 days/week | 6 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

 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

Week 1

Date Created: 12/19/2018, UTC

Last Updated: 4/18/2021, UTC

Similar Workouts

More Workouts by Chris Stone

Find your perfect workout

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