Bodyweight Strength Basics

Upper

StrengthBodyweight3 daysBeginner

This is the Upper workout from the Bodyweight Strength Basics plan. It trains Chest, Back, Shoulders, Triceps and Core across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Push Up while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

ExerciseSets × Reps
Push Up4 × 6
Inverted Row4 × 6
Pike Push-Up4 × 6
Bench Dip4 × 6
Plank4 × 60

Other workouts in this plan

UpperLowerFull Body
Run Bodyweight Strength Basics in SUUPRFree. Loads the full plan, tracks every set.