Fun Upper Focused - Torso & Limbs x2/week

This program will build shoulders, chest, back, and arms very well by hitting a variety of heavy lifts throughout the month but focusing on fatigue management and upper body. 

This program is fun because you get to test your rep max every week with a variety of bigger lifts while blasting your shoulders and arms 2x per week.

Each week features a different main lift on day 1 to go heavy on, alternating push and pull.

Use straps for pulling and use full ROM on everything. You can sub bodyweight pullup for lat pulldowns but I would recommend doing pullups at least 1 time per week.

This is considered a low/moderate volume approach so go hard! Plus not doing the same main lift every week means that you get to "test" how well you perform each month through new rep PR's. 

Feel free to add extra leg work as you see fit on limbs day since I keep it very basic. Also feel free to put it on it's own day whenever you want...or skip it if you only wear pants all the time anyway. 

DB and isolation movements can be subbed for any machine or bodyweight movement you like, just make sure it is hitting the same target muscle. If you're not sure, just stick with the program. 

3 min rest for bigger compound movements and 2 for everything else.

Feel free to superset any movement with the one you will be performing after. Example: Bench ss. DB rows.

Heavier leg lifts are done last on limbs day so you will have enough energy to hit arms and shoulders properly.

Run 2 days in a row, rest and then run the other 2 days.

Take deloads as you need them and just pick up the week you left off after. I find that this is a pretty low fatigue program even though it is so effective.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Kroc Row

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Heavy Torso (Bench)

Decline Crunch (Weighted)

Upright Row (Barbell)

Squat (Barbell)

Squat (Paused)

Limbs/Leg

Chin-Up (Bodyweight)

Bench Press (Dumbbell)

Dumbbell Row

Overhead Press (Dumbbell)

Light Torso

Decline Crunch

Upright Row (Cable)

Dip (Bodyweight)

Romanian Deadlift (Barbell)

Limbs/Hamstring

Pendlay Row

Overhead Press (Barbell)

Heavy Torso (Row)

Chin-Up (Weighted)

Chest Fly (Dumbbell)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Heavy Torso (Incline Bench)

Heavy Torso (Pullup)

Push focus week 1

Pull focus week 1

Push focus week 2

Pull focus week 2

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