OFFWORLDER: Hypertrophy & Upper Body Focus

This weight-lifting program combines my favorite elements of Bald Omni-Man's Berserk Method and Damian Z's 4-Day Hypertrophy Program (Upper Body). 

- It alternates between two weeks to reduce repetition. While lower body days remain largely unchanged, the focus is primarily on the upper body. This program is designed to challenge your progressive overload significantly!

- 4 days/week. I suggest going Monday, Tuesday, Thursday, and Friday. This will allow you to make a significant recovery with an adequate diet over your weekends, while giving you separation on Wednesdays to prepare for the second half of the week.

- Most of these days also includes an ab exercise, or neck exercise. It is up to you whether you want to actually implement them in your workout.

Monday: Upper, Push/Pull
Tuesday: Lower
Thursday: Upper, Arms/Shoulders Focus
Friday: Lower & Back

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Focus on progressive overload: use challenging weights, and increase weight each week.

Bench Press (Wide Grip)

Lat Pulldown

Chest Fly (Dumbbell)

Preacher Curl (EZ Bar)

Neck Curl

Upper Body Push/Pull 1

Squat (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Reverse Bicep Curl (EZ Bar)

Shrug (Barbell)

Ab Wheel

Lower Power & Core

Chest Fly (Machine)

Dip (Weighted)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Decline Sit Up (Weighted)

Upper Body, Arms/Shoulders 1

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Seated Wide-Grip Row (Cable)

Seated Row (Cable)

Lower & Back

Incline Bench Press (Barbell)

Upper Body Push/Pull 2

Bench Press (Barbell)

Skull Crusher (Dumbbell)

Upper Body, Arms/Shoulders 2

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