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Calisthenics Strength & Skill Mastery →

Upper Body Hypertrophy

Kick off your 28-day journey with a focused upper body session that builds serious strength from the ground up. Expect controlled, deliberate reps that leave your chest, triceps, and shoulders fired up — quality over quantity today!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Scapular Push-Up

2 sets × 10 reps, 10 reps

1

Dead Hang

2 sets × 20s, 20s

1

Ring Support Hold

2 sets × 15s, 15s

Main Workout

Dip Progression

Progressive exercise

1

Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Pullup Progression

Progressive exercise

2 circuits

Row Progression

Progressive exercise

2

Push-Up (Diamond)

1 set × 10 reps

2 circuits

L-sit Progression

Progressive exercise

Row Progression

Progressive exercise

Cool Down

1

Chest Stretch

1 set × 40s

1

Triceps Stretch - Overhead

1 set × 30s

1

Doorway Chest Stretch

1 set × 30s

1

Child's Pose

1 set × 45s