Upper Body

Eight weeks to specialise the upper body: shoulders, back, arms and chest. Three sessions a week, two phases of four weeks, and volume pushed up to the range that really builds size. The lower body does not disappear, it goes into maintenance: that is exactly what makes the specialisation possible.

What the program includes

• 8 weeks · 3 sessions / week · Intermediate
• Equipment : gym
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Angles and volume (weeks 1 to 4) : Install the three sessions and raise upper body volume to the useful range. Mid and shortened tension profiles, shapes I, A and T swept within the week.
• Phase 2 · Tension and density (weeks 5 to 8) : Same families, an assumed stretch bias: low cable fly, free pull-ups, lengthened lowering. Loads rise on the A parts, dropset and rest-pause arrive on the B and C parts.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.