Presliovata programa

Top G

Ilian

Sasho  G.

This program is designed to help beginners and novice athletes maximize upper body hypertrophy through a structured and effective training approach. Developed and tested by Coach Presli, it focuses on progressive overload, strategic recovery, and optimal muscle activation to ensure steady growth and strength development. The program consists of four days, each with a specific focus. Day 1 is Upper Body Bench Day, which emphasizes pressing movements and overall upper body strength. Day 2 is Upper Body Chill Calisthenics, a lighter session that allows recovery while still engaging the muscles through bodyweight exercises. Day 3 is Upper Body Upper Chest Focus, designed to target the upper chest for a well-rounded physique. Day 4 is Lower Body (Optional), included for those who want to maintain leg strength and overall balance in their training. The goal of this program is to provide an efficient and sustainable method for upper body development while ensuring proper recovery and muscle engagement. It is structured to be accessible yet challenging, making it ideal for those looking to build muscle, improve strength, and refine their physique through consistent effort and disciplined training.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Overhead Press (Machine)

Single Arm Rear Delt Fly (Cable)

Upper Body Upper Chest Focus

Bench Press (Paused)

Lat Pulldown (Neutral Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Preacher Curl (EZ Bar)

Upper Body Bench day

Pull-Up (Weighted)

Dip (Weighted)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Upper Body Chill Caliestenics

Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Leg Extension

Lying Leg Curl

Lower Body (Optional)

3 reviews for Presliovata programa

Top G

Ilian

Sasho G.