Upper Body Focus Routine

Two sessions. One complete week of upper body training. Built on 26 years of coaching experience.

The STRONGFORM Upper Body Focus is a structured 12-week program dedicated entirely to your upper body — two sessions per week, each with a different stimulus. Coach Miguel Novo walks you through every movement on video, then your program guide keeps you on track every session after that.

What's included:

• Part One — Bar Routine — Video coaching session + complete program guide covering EZ bar incline chest press, bent over rows, wide grip bicep curls, tricep press, seated shoulder press, and shrugs
• Part Two — Dumbbell Routine — Video coaching session + complete program guide covering flat bench chest press, one arm rows, incline bench bicep curls, skull crushers, upright rows, and lateral raises
• 12-Week Progress Tracker included in every guide — log your weights, reps, and energy each week so you can see exactly how far you've come
• Exercise Quick Reference cards in every guide — condensed cues for each movement so you can train efficiently once you've learned the form
• Push-up finisher in every session — both routines close with an AMRAP push-up set so you always finish with something left to prove

Train twice a week. Follow the video. Track your progress. That's the system.