All programmes
Gain strength
Elite membership
Upper Body Power
An advanced upper-body block combining maximal strength work, speed sets and targeted accessory volume. Best suited to members with at least two years of consistent barbell training.
- Level
- Advanced
- Duration
- 8 weeks
- Weekly
- 4 sessions
- Session
- 60 min
BarbellDumbbellsCables
Weekly structure
Introduce the loads. Leave two solid reps in reserve on every set.
You are viewing the week one preview. The full 8-week plan unlocks with the Elite membership.
Week 1 sessions
Bench Press
6 × 3210s rest
Keep the shoulder blades retracted and the bar path consistent.
Weighted Pull-Up
5 × 5150s rest
Start from a full hang and lead with the elbows.
Dip
3 × 1090s rest
Lean slightly forward for chest emphasis.
Face Pull
3 × 1545s rest
Pull to eye level and externally rotate at the end range.