# BWF Hypertrophy Routine

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

## 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)

### Warmup

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 4 × 8 Dip (Parallel Bar)
- 4 × 8 Pike Push-Up (Elevated)
- 3 × 10 Push-Up
- 3 × 10 Tricep Extension
- 3 × 10 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

### Warmup

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 4 × 8 Pull-Up
- 3 × 10 Row - Other
- 4 × 12 Face Pull
- 4 × 15s Active Hang
- 3 × 12 Pallof Press - Resistance Band


## 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)

### Warm Up

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 5 × 8 Dip (Parallel Bar)
- 5 × 8 Pike Push-Up (Elevated)
- 4 × 10 Push-Up
- 4 × 10 Tricep Extension
- 4 × 10 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

### Warm Up

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 5 × 8 Pull-Up
- 4 × 10 Row - Other
- 5 × 12 Face Pull
- 5 × 15s Active Hang
- 4 × 12 Pallof Press - Resistance Band


## 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)

### Warm Up

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 6 × 8 Dip (Parallel Bar)
- 6 × 8 Pike Push-Up (Elevated)
- 5 × 10 Push-Up
- 5 × 10 Tricep Extension
- 5 × 10 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

### Warm Up

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Cat-Cow
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 6 × 8 Pull-Up
- 5 × 10 Row - Other
- 6 × 12 Face Pull
- 6 × 15s Active Hang
- 5 × 12 Pallof Press - Resistance Band