40 Min. 1.5x/week Upper focused P/P/L hypertrophy

Hypertrophy  program to focus on the upper body with a 1.5x per week frequency.This push/pull 1.5 x and legs 1x per week will allow for optimal recovery and strength gains while also making the most of your time in the gym. 3 min. rest for compounds and 2 min. or less for smaller/isolation movements.

Run the first 3 days in a row and take 1 rest day before the final day 4.

Leg day is very basic. Feel free to add any additional leg volume on this day where you see fit.

Since this is lower volume and there is lots of room for recovery you can push hard.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Overhead Extension (EZ Bar)

Push 

Sub cables for dumbbell if needed. Use no weight or assisted for pulls if needed

Incline Bench Press (Barbell)

Dip (Weighted)

Push

Deadlift (Barbell)

Bent Over Row (Barbell, Paused)

Pull-Up (Bodyweight)

Incline Curl (Dumbbell)

Pull

Use straps if you have them. This is not grip day. Do any pullup/pulldown you want

Pull-Up (Neutral Grip, Bodyweight)

Bicep Curl (EZ Bar)

Pull 

Use dumbell for fly if you don't have cables 

Bench Press (Barbell)

Dip (Bodyweight)

Chest Fly (Cable)

Deep paused squats. Do unweighted decline abs if needed

Squat (Barbell)

Squat (Paused)

Decline Crunch (Weighted)

Decline Crunch

Leg and Abs

Pull-Up (Neutral Grip, Weighted)

Romanian Deadlift (Barbell)

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