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Program

BWF Hypertrophy Routine

A very simple routine that focuses on upper body volume and size.

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Routines in this Program

Week 1A

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)

Week 1B

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press

Week 2A

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)

Week 2B

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press

Week 3A

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)

Week 3B

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press