This is a program for a lifter who has 4 days to dedicate to the gym, and wants to focus on upper body development. You will still grow everywhere, the volume has just been shifted toward upper body. Please read the full program guide l've written. If you have any more question after you've read through you can DM on Instagram @ thedamianzepeda. To start the program I would highly recommend you take 1 set off each exercise for the first 1-2 weeks, otherwise you'll likely be really sore. This program uses a basic double progression. The way I run a double progression you have a set and rep range, and you progress the weight when you hit the top of rep range for all sets. For example you have 3 sets of 5-8 reps (3x5-8) each week you add reps until 3x8 with that weight. Then you increase the weight and start back at the bottom and do it over again. It's that simple DO NOT OVER THINK THIS !
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