4-Week Upper Body Hypertrophy

This 4-week program uses 6 weekly workouts to building muscle primarily in the chest, shoulders, and back. Each workout follows the same structure of 4 exercises - the first exercise develops the back, the second develops the shoulders, and the third develops the chest. Building significant muscle fatigue is important from maximizing muscle growth and therefore, the final exercise of the workout is an AMRAP (as many reps as possible) which once again focus on either the back, chest, or shoulders. The 6-week program follows linear periodization and therefore the training volume (sets, reps, and rest periods) are manipulated from week to week to enhance muscle size and strength.