PROGRESSIONS FOR UPPER BODY | These workouts are written in phases so you can take workouts based on whichever phase you’re currently in. If you’re newer to training (less than a year of knowledgeable lifting) and not sure where to start, begin in the endurance phase and progress from there based on your goals. If you’re an intermediate lifter (1+ years) who wants to get into bodybuilding, look damn good, or build muscle to progress into powerlifting, you will start with the hypertrophy phase. If you’re an advanced lifter (3+ years) who has already completed a hypertrophy phase and you’re ready to train for a powerlifting meet or maximal strength, then you will train in the strength phase.
The recommendations are general guidelines for the beginner, intermediate, and advanced lifters. After a 6 week phase of endurance training as a beginner, you can absolutely move onto hypertrophy and so on. If you’re and advanced lifter, you already know that you will have to progress through different phases in your cycles. Its important to progress through phases to become faster, stronger, and better overall.
NOTE: Although these workouts are labeled for beginners, intermediate, and advanced lifters; its created assuming you have healthy movement patterns and range of motion (with no muscular compensations, joint/ muscle pain, injuries, or exercise limitations). Although the workouts themselves may be progressed from beginner to advanced workouts, if you have improper movements, these exercises may be dangerous to perform. Contact me to hear about how you should be training if you have any concerns.
If you want a complete training program based on your specific goals, movement patterns, lifestyle, and are set up in training progressions, sign up for personalized coaching here.