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Upper Body Hypertrophy

Kick off your 28-day plan with a solid upper body session that builds strength and sets the foundation for bigger gains ahead. Expect a controlled, purposeful workout that leaves you feeling worked — not wrecked.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Pushup Progression

Progressive exercise

Main Workout — Compounds

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

Row Progression

Progressive exercise

Accessories

Face Pull - Resistance Bands

2 sets × 12 reps, 12 reps

Bicep Curl - Resistance Bands

2 sets × 12 reps, 12 reps

Triceps Extension - Resistance Band

2 sets × 12 reps, 12 reps

L-sit Progression

Progressive exercise

Cool Down

Doorway Chest Stretch

1 set × 40s

Lat Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Triceps Stretch - Overhead

1 set × 40s