Workout · Muscle
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Length
45 min
Level
Intermediate
Format
Straight sets
Equipment
Barbell, Dumbbells, Pull-up bar, Bench
Your session
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Volume and effort build muscle. Most sets here sit between 8 and 12 reps, finishing one or two reps short of failure.
Control the lowering of every rep for two to three seconds.
Warm-up
Easy pace, build gradually
- 1Rowing Machine3 min
Easy, conversational pace
- 22 × 5 each side
- 31 × 8 each side
- 41 × 8 reps
Compound
Rest 2 minutes
- 14 × 8 repsRest 2 min
- 2Pull-Ups4 × 6–10Rest 2 min
Use a band if needed
Accessories
Rest 60–75 seconds
- 13 × 10–12Rest 1m 15s
- 23 × 10 each armRest 1 min
- 33 × 10 repsRest 1 min
- 43 × 15 repsRest 45s