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3 workouts

Upper Body Hypertrophy

IntermediateGain Muscle

Push, pull and delt volume for the days you train upper body only.

Equipment: Barbell, Dumbbells, Cables
Time: 60 min
Focus: Chest · Back · Shoulders · Upper Arms

Push Day

IntermediateGain Muscle

Chest, shoulders and triceps in the classic push/pull/legs split.

Equipment: Barbell, Dumbbells, Cables
Time: 50 min
Focus: Chest · Shoulders · Upper Arms

Pull Day

IntermediateGain Muscle

Vertical and horizontal pulling plus direct bicep and forearm work.

Equipment: Barbell, Dumbbells, Cables
Time: 50 min
Focus: Back · Upper Arms · Forearms