A very simple routine that focuses on upper body volume and size.
Learn more about this program→Routines in this Program
Week 1A
Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)
Week 1B
Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press
Week 2A
Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)
Week 2B
Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press
Week 3A
Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)
Week 3B
Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press
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