• Nathan Waters

Sample Upper Body Training Program: General Physical Preparation (GPP)

Now that you’ve had a look at some lower body programming by THP, let’s have a look at how we program an upper-body day for the GPP.

Click the exercise name for a full description of how to perform the movement.

Day 2 Week 1:

A1. Chin-Ups Neutral Grip + Max Eccentric 3x MAX reps

A2. Overhead DB Press Seated Unsupported Neutral Grip 3x10-12

B1. Single Arm DB Row Neutral Grip 3x10-12

B2. Seated DB External Rotation on Knee 3x10-12

C1. 45 Degree Incline DB Curl Supinated Grip 3x10-12

C2. Decline Lying Triceps Extension Neutral Grip 3x10-12


· For chin-ups, do as many reps as you can and on the last rep do a maximum eccentric.

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