Upper (Strength) #1

Warm Up

Do a full-body warm-up consisting of dynamic exercises like leg swings, arm circles, jumping jacks, and high knees.

2 sets

Bench Press (Barbell)

Sets & Reps: 3 sets of 6 reps Intensity: Use approximately 75% of your 1RM (target RPE 9; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs weekly. If you miss reps or your form breaks down, reduce the weight by 15 lbs in the next session. After repeated failures (3 consecutive sessions), switch to biweekly progression.

3 sets

6 reps

Rest 2min 30s

T Bar Row

Sets & Reps: 3 sets of 6 reps Intensity: Use approximately 75% of your 1RM (target RPE 9; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs weekly. If you miss reps or your form breaks down, reduce the weight by 15 lbs in the next session. After repeated failures (3 consecutive sessions), switch to biweekly progression.

3 sets

6 reps

Rest 2min 30s

Overhead Press (Barbell)

Sets & Reps: 1 sets of 6 reps Intensity: Use approximately 75% of your 1RM (target RPE 8; finish each set feeling like you could perform 2-3 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.

1 set

6 reps

Rest 2min 30s

Pull Up (Weighted)

Sets & Reps: 1 sets of 6 reps Intensity: Use approximately 75% of your 1RM (target RPE 8; finish each set feeling like you could perform 2-3 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.

1 set

6 reps

Rest 2min 45s

Skullcrusher (Barbell)

Sets & Reps: 1 sets of 6 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2-3 more reps) Progression: Increase weight by 5–10 lbs 3 weekly. If needed

3 sets

8 reps

Rest 1min 45s

Bicep Curl (Barbell)

Sets & Reps: 1 sets of 6 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2-3 more reps) Progression: Increase weight by 5–10 lbs 3 weekly. If needed

3 sets

8 reps