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Upper Body Strength — Phase 2
Hypertrophy focus · 4× per week
Exercises6
Sets18
Est.52 min
DifficultyIntermediate
Phase 1: Adaptation
Phase 2: Hypertrophy ●
Phase 3: Strength
Phase 4: Peaking
Search exercises...532 exercises
Incline DB PressCable FlyDumbbell Lateral Raise
A
Barbell Bench Press Custom video3 sets90s
Last session: 80kg × 10, 80kg × 10, 85kg × 8
B
Incline Dumbbell Press3 sets90s
Last session: 28kg × 10, 28kg × 10, 30kg × 8
SetWeightRepsRest
180 kg8–1290s
280 kg8–1290s
385 kg6–8120s
Tempo: 3-1-1-0
Superset
C1
Cable Lateral Raise3 sets0s
Last session: 8kg × 15, 8kg × 15, 8kg × 15
C2
Face Pull3 sets60s
Last session: 12kg × 15, 12kg × 12, 12kg × 12
D
Tricep Pushdown3 sets60s
Last session: 25kg × 12, 25kg × 10, 27kg × 8
E
Overhead Tricep Extension2 sets60s
Last session: 18kg × 12, 18kg × 10

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Upper Body Strength — Phase 2

Sophie Laurent
Active · 3 workouts
Hypertrophy B2
4×
Focus on controlled eccentrics this week. 3-1-1-0 tempo on compounds.
18 sets · ~52 min
A
Barbell Bench Press
Chest · Triceps
3 × 10
B
Incline Dumbbell Press
Upper Chest
3 × 10
Superset
C1
Cable Lateral Raise
Shoulders
3 × 15
C2
Face Pull
Rear Delts
3 × 15
D
Tricep Pushdown
Triceps
3 × 12
E
Overhead Tricep Ext.
Triceps
2 × 15

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Rest timers auto-start after each set. Previous session values show right in the set table. Clients record form check videos and send them directly to you. And the green dot? That's you — watching their session live.

9:41
Upper Body Strength
32:15
8/18 sets
Coach Monica is watching
B
Incline DB Press
Upper Chest
SetPreviousWeightReps
78kg × 1080 kg10
78kg × 1080 kg10
3
80kg × 8—8–12
C1
Next: Cable Lateral RaiseSuperset
Rest1:23

Supersets and tempo built in

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Reps, time, and distance tracking

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