# Bodyweight Hypertrophy Gains (Copy)

Build solid muscle using only your body weight and focused intensity.

## Upper Body Push Focus (Copy)

You'll fire up your chest, shoulders, and triceps while keeping your back balanced and strong. Short rest, clean reps — let's build that upper body foundation.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 10 Triceps Extension - Resistance Band
- 2 × 30s Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose