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Hypertrophy Upper Push & Pull

A focused upper body session built around heavy, controlled pressing and pulling — you'll build serious strength and muscle while dialing in your technique for the weeks ahead. Expect steady, purposeful work that leaves you feeling strong, not wrecked.

Created by

fabian

Workout Breakdown

Warm-Up

Thoracic Extension - Foam Roll

1 set × 60s

Shoulder Circle

1 set × 15 reps

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

Bench Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Pull-Up (Weighted)

3 sets × 9 reps, 9 reps, 9 reps

Overhead Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

2 circuits

Row (Incline) - Dumbbell

1 set × 11 reps

Lateral Raise - Dumbbell

1 set × 11 reps

2 circuits

Bicep Curl - EZ Curl Bar

1 set × 11 reps

Dip (Triceps)

1 set × 11 reps

Cool Down

Chest Doorway Stretch

1 set × 45s

Lat Stretch

1 set × 45s

Thoracic Extension - Foam Roll

1 set × 60s