My Powerful Upper Body Workout for Strength and Hypertrophy

Powerful Upper Body Workout for Strength and Hypertrophy

I’m a day behind on posting this but I absolutely must share my workout from yesterday. Let’s back up a minute here as there were some powerful events that led up to this.

For starters, this was the first day my gym was open from being closed due to Hurricane Irma. Yeah, Irma smashed through Florida over the weekend (I’m in the Tampa Bay / Brandon area). So the power was out at my gym for a few days (and still is in several places!). Secondly, I had been sick the prior week, fighting it the best I can, so my workouts were a bit sporadic.

Strength and Hypertrophy

Anyway, I came back yesterday strong as an ox and ready to pound some weights. So I’m calling this my Powerful Upper Body Workout for Strength and Hypertrophy. 

There are two reasons for this:

  1. The bulk of my workout consisted of I started with compound exercises (deadlifts and bench press, followed by barbell rows and incline bench press); these compound exercises welcome strength gains like no other!
  2. I did enough volume (sets and reps) to encourage hypertrophy, aka building muscle size.

Needless to say, I walked out of the gym with an extreme pump from this powerful upper body workout for strength and hypertrophy. And being that I had several days of rest, I was feeling extra strong!

Powerful Upper Body Workout

Now let’s get to the full workout. There are a couple exercises I finished with that I did not mention above. And I also want to break down the sets and reps I did for each exercise. I’m excluding warm-up sets (I typically do 2-3 warm-ups and a little dynamic stretching prior to jumping into my working sets).

  • Deadlifts
    • 5 sets x 10 reps
  • Bench Press
    • 5 sets x 10 reps
  • Barbell Rows (underhand grip)
    • 5 sets x 8 reps
  • Incline Bench Press
    • 5 sets x 8 reps
  • Dips
    • 5 sets x 12 reps
  • Pull-ups
    • 5 sets x 10 reps

Check Out My Favorite Post Workout Formula for Strength Here

Hour of Power – Upper Body Workout

This workout took about an hour, maybe a little more. Since I was doing multiple sets in a moderate rep range, my rest periods were about a minute between sets. I tend to rest more between sets of bench press as my chest gets exhausted easily on that specific compound exercise for some reason.

The exercises that I didn’t mention earlier in the workout are not compound exercises. In fact, they’re not even exercises you need weights for (although I sometimes do weighted dips). I did my dips and pull-ups with body weight only. I love ending my upper body workouts with dips and pull-ups. These are great for hypertrophy and they also give you body a really nice and muscular shape.

Try this workout on your next upper body workout day. I just got home from training legs this morning, and I’ll be posting that on my TheMuscleProgram Facebook page.

Train with Passion,


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