# Beefy BWF

It's super basic but it should serve you well for ~4-6mo in a row if you don't want to prioritize strength all that much, but rather would like to go the hypertrophy/size route. Weight stays the same for the 4 weeks, Week 1-3 ramps volume up, Week 4 is a a little deload, and then you restart the cycle with (ideally) higher weight. Each day is 1 hour+ of workouts so make sure you have the time to take all the rest needed, which may be more than 90 seconds in your individual case.


## Beefy BWF: Week 1, Day 1

Shoulder Warm-up · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push-Up (Elevated) · Push-Up · Tricep Extension · Dragon Flag Progression

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 5-10 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Workout

- 4 × 8 Dip (Parallel Bar)
- 4 × 8 Pike Push-Up (Elevated)
- 3 × 10 Push-Up
- 3 × 10 Tricep Extension
- 3 × 8 Dragon Flag Progression