Upper (Hypertrophy) #1
Exercises
Warm Up
Do a full-body warm-up consisting of dynamic exercises like leg swings, arm circles, jumping jacks, and high knees.
1 set
Bench Press (Barbell)
Sets & Reps: 4 sets of 8 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; 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.
4 sets
8 reps
Rest 2min 45s
Incline Bench Press (Dumbbell)
Sets & Reps: 4 sets of 8 reps Intensity: Use approximately 70% of your 1RM (target RPE 7; 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. Progression: Increase weight by 5–10 lbs weekly.
4 sets
6-8 reps
Rest 2min 45s
Bent Over Row (Barbell)
Sets & Reps: 4 sets of 8 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; 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. Progression: Increase weight by 5–10 lbs weekly.
4 sets
8 reps
Rest 2min 30s
Reverse Grip Lat Pulldown (Cable)
Sets & Reps: 4 sets of 8 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.
4 sets
8 reps
Rest 2min 15s
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Overhead Press (Barbell)
Sets & Reps: 3 sets of 10 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.
3 sets
10 reps
Rest 2min 30s
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Hammer Curl (Dumbbell)
Sets & Reps: 4 sets of 8 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly. If needed
3 sets
10 reps
Rest 2min 0s
Face Pull
Sets & Reps: 4 sets of 12 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly. If needed
4 sets
12 reps
Rest 2min 0s
Skullcrusher (Barbell)
Sets & Reps: 4 sets of 10 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly. If needed
4 sets
10 reps