Upper Body Focused Beginner Program
Carnyx Strength & Conditioning
BodybuildingThis program covers all primary movement patterns, upper push and pull (vertical and horizontal), squatting, lunging, direct core and posterior chain work, plus loaded carries and direct arm and shoulder work. It is built to teach proper movement while laying a foundation of hypertrophy and base strength before moving into more advanced training.
All movements are beginner friendly and barbells are not used for squat, bench, or deadlift. This allows you to build confidence, learn positions, and develop control before being exposed to heavier loading.
Progression is straightforward and intentional. Intensity increases week to week, giving you clear direction while you learn how to accurately gauge effort and push yourself.
A1
DB Bench Press
3 x 10 @ 7
A2
1-Arm DB Row
3 x 10 @ 7
B1
Barbell Upright Row
3 x 10 @ 7
B2
Cable Facepull
3 x 12 @ 6
C1
Front Plank on Elbows
2 x 0:20
C2
Side Plank on Elbows
2 x 0:20
A
Goblet Squat
3 x 8 @ 5
B
Reverse Lunges
3 x 4 @ 6
C1
Tempo GHD Hip Extension
3 x 6
C2
KB Farmer's Walk
3 x 25
A
Lat Pulldown.
3 x 10 @ 7
B1
Incline DB Bench Press
3 x 12 @ 7
B2
45 Degree Incline DB Row
3 x 12 @ 7
C1
DB Bicep Curls
3 x 12 @ 7
C2
DB Tricep Extension Pronated Grip
3 x 12 @ 6
D1
Med Ball Sit Up
3 x 8
D2
Russian Twist
3 x 8
Ryan O'Connell
5+ years of experience helping lifters build serious size and functional strength. My philosophy is simple: master the basics, move with intent, and eliminate the fluff. Whether you’re a beginner or intermediate, I provide the structure you need for high-level hypertrophy and long-term progress.
Stop the fluff. Master the DB basics, build real size, and set your foundation. 3 days a week to a stronger you. Let’s get to work.
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