Upper Body Athlete 3

n at h a n a e l m o r t o n
jump training program
www.nathanaelmorton.com
w e e k 1 - d ay 1
MAIN WORKOUT

DYNAMIC warm up 7 minUTES
reverse deadmills 6 minUTES
upper body warm up 3 minUTES
GIANT SET
ECCENTRIC FOCUSED BENCH PRESS 10 SETS OF 3 REPS
*SUPERSET LAST 4 SETS WITH....* ( 30%, 40%, 50%, 60%, 70%, 75%, 82%, 82%, 82%, & 82% 1RM )
PYLO PUSH UPS 4 SETS OF 5 REPS
*SUPERSET WITH....*
NEUTRAL DUMBBELL PRESS 4 SETS OF 10 REPS
*SUPERSET WITH....*
PUSH UPS 4 SETS OF 10 REPS
EXPLOSIVE PULL UPS 3 SETS OF AS MANY REPS AS POSSIBLE

*SUPERSET WITH....*
WEIGHTED DIPS 4 sets of 10 reps
LATERAL TO FRONT RAISE 3 SETS OF 20 REPS

*SUPERSET WITH....*
ZOTTMAN CURLS 3 SETS OF 12 REPS
2
w e e k 1 - d ay 2
rest day
acceptable options for your recovery day:
going for a walk

foam rolling
massage gun
ice bath
light skills workout
3
w e e k 1 - d ay 3
upper body pr day

med ball circuit 3 sets

med ball WALL THROW 6 reps
med ball SLAM 6 reps
med ball CHEST PASS 3 reps EACH LEG
med ball OVERHEAD TOSS 6 reps
barbell bench press 1 set of 10 reps at 30% 1rm

We are going for a 1 Rep Max here! 1 set of 8 reps at 40% 1rm
Be sure to do this safely and have 1 set of 6 reps at 50% 1rm
someone to spot you. 1 set of 4 reps at 60% 1rm
1 set of 3 reps at 70% 1rm
1 set of 1 rep at 90% 1rm
Try to beat your previous sets of 1RM 2 sets of 1 rep at 100% 1rm
barbell bent over rows 1 set of as many reps as possible
weighted dips 1 set of as many reps as possible
body weight pull ups 1 set of as many reps as possible
4
w e e k 1 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
5
w e e k 1 - d ay 5
MAIN WORKOUT

GIANT SET
WEIGHTED PULL UPS -
SET 1: Warm Up Set of Pull Ups - You choose the number but DO NOT go to failure. Use body
weight.
SET 2: AMRAP (As Many Reps As Possible) with a 5 second eccentric focus. Load with weight if
possible. Aim for at least 3 reps but no more than 12.
SET 3: AMRAP with a 5 second eccentric focus. Load with weight if possible.
*SUPERSET YOUR 4 WORKING SETS WITH....*
FACE PULLS 4 SETS OF 12 REPS
*SUPERSET WITH....*
EXPLOSIVE DUMBBELL BENT OVER ROWS 4 SETS OF 12 REPS
*SUPERSET WITH....*
CONCENTRIC FOCUSED BENCH PRESS 10 SETS OF 3 REPS

DUMBBELL BICEP CURLS 4 SETS OF 12 REPS
TRICEP BENCH DIPS 1 SET OF AS MANY REPS AS POSSIBLE
6
w e e k 1 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
7
w e e k 1 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
8
w e e k 2 - d ay 1
upper body pr day

PYLO PUSH UP PYRAMID 1 MINUTE

9
w e e k 2 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
10
w e e k 2 - d ay 3
explosive strength circuit

explosive dumbbell circuit 3 sets

bench press
bent over rows
shoulder press
hammer curls
I did not plug in any reps or weight, because the point of this circuit is to increase explosive
strength and rate of force development by progressive overloading either REPS or WEIGHT
(not both) each time you do this workout.
This workout is done once per week, so try to get a little more each time. It doesn’t matter if
you go 5lbs heavier each week, or get 1 more rep each week. Just try to get a little more.
Push yourself!
11
w e e k 2 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
12
w e e k 2 - d ay 5
upper body power session

concentric focused bench press 6 sets of 3 reps

Your first 6 sets of bench press are ( 30%, 40%, 50%, 60%, 70%, & 70% 1rm )
to prepare you for your last 4 sets 4 sets of 3 reps at 80% 1rm
of bench press with the heavy load.
explosive pull ups 4 sets of as many as possible
dumbbell bicep curl to shoulder press 3 sets of 10 reps
tricep choice 3 sets of 10 - 20 reps

You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
Overhead Tricep Extension
(These are just some examples)
13
w e e k 2 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
14
w e e k 2 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
15
w e e k 3 - d ay 1
MAIN WORKOUT

GIANT SET
BARBELL SHOULDER PRESS SET 1: Warm Up Set with the bar (10 Reps).
SET 2: Warm Up Set with 25% 1RM (6 Reps)
SET 5: As Heavy As Possible for 5 Reps
*SUPERSET YOUR 4 HEAVY SETS WITH....* SET 8: As Heavy As Possible for 5 Reps
BARBELL UPRIGHT ROW 4 SETS OF 12 REPS
*SUPERSET WITH....*
EXPLOSIVE DUMBBELL SHOULDER PRESS 4 SETS OF 12 REPS
*SUPERSET WITH....*
LANDMINE BAR TWIST 4 SETS OF 12 REPS

*SUPERSET LAST 4 SETS WITH....* ( 30%, 40%, 50%, 60%, 70%, 75%, 75%, 75%, & 75% 1RM )
90 DEGREE ALT. BICEP CURLS 4 SETS OF 12 REPS
BARBELL BENT OVER ROWS 3 SETS OF 12 REPS

*SUPERSET WITH....*
WEIGHTED DIPS 3 SETS OF 6-12 REPS
16
w e e k 3 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
17
w e e k 3 - d ay 3
main workout - speed day


med ball chest pass 3 reps each leg
med ball overhead toss 6 reps
med ball wall throw 6 reps
med ball slam 6 reps
concentric focused bench press 3 sets of 15 seconds at 50% 1rm

*as many reps as possible*
explosive dumbbell bent over rows 3 sets of 15 seconds
explosive dumbbell shoulder press 3 sets of 15 seconds
explosive dumbbell hammer curls 3 sets of 15 seconds
18
w e e k 3 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
19
w e e k 3 - d ay 5
MAIN WORKOUT

GIANT SET
BARBELL BENT OVER ROWS SET 1: Warm Up Set with the bar (10 Reps)
SET 5: As Heavy As Possible for 10 Reps.
*SUPERSET YOUR LAST 4 SETS WITH....* SET 8: As Heavy As Possible for 10 Reps.
EXPLOSIVE PULL UPS 4 SETS OF 10 REPS
*SUPERSET WITH....*
*SUPERSET WITH....*

20
w e e k 3 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
21
w e e k 3 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
22
w e e k 4 - d ay 1
MAIN WORKOUT

reverse deadmills 3 SETS OF 2 minUTES
GIANT SET
*SUPERSET WITH....*
STANDING ARNOLD PRESS 4 SETS OF 10 REPS
*SUPERSET WITH....*
PLYO PUSH UPS 4 SETS OF AS MANY REPS AS POSSIBLE

*SUPERSET WITH....*
WEIGHTED DIPS 3 SETS OF 10 REPS

*SUPERSET WITH....*
EZ BAR BICEP CURLS 3 SETS OF 12 REPS
23
w e e k 4 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
24
w e e k 4 - d ay 3
upper body pr day



25
w e e k 4 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
26
w e e k 4 - d ay 5
MAIN WORKOUT

TRISET ( 3 EXERCISES IN A ROW )

WEIGHTED PULL UPS SET 1: Warm Up Set with body weight.
SET 2: As Heavy As Possible for 5-10 Reps
*SUPERSET YOUR 4 HEAVY SETS WITH....* SET 5: As Heavy As Possible for 5-10 Reps
*SUPERSET WITH....*

EXPLOSIVE DUMBBELL HAMMER CURLS 4 SETS OF 15 REPS

*SUPERSET WITH....*
27
w e e k 4 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
28
w e e k 4 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
29
w e e k 5 - d ay 1
upper body pr day


30
w e e k 5 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
31
w e e k 5 - d ay 3


bench press
bent over rows
shoulder press
hammer curls
Push yourself!
32
w e e k 5 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
33
w e e k 5 - d ay 5


Your first 6 sets of bench press are ( 30%, 40%, 50%, 60%, & 70% 1rm )

You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
34
w e e k 6 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
35
w e e k 5 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
36
w e e k 6 - d ay 1
MAIN WORKOUT

GIANT SET
BARBELL BENT OVER ROWS SET 1: Warm Up Set with the bar (10 Reps)
*SUPERSET YOUR LAST 4 SETS WITH....* SET 8: As Heavy As Possible for 10 Reps.
*SUPERSET WITH....*
*SUPERSET WITH....*
ISOMETRIC FOCUSED BENCH PRESS 10 SETS OF 3 REPS

37
w e e k 6 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
38
w e e k 6 - d ay 3



39
w e e k 6 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
40
w e e k 6 - d ay 5
MAIN WORKOUT

GIANT SET
*SUPERSET WITH....*
*SUPERSET WITH....*
PLYO PUSH UPS 4 SETS OF AS MANY REPS AS POSSIBLE

*SUPERSET WITH....*

*SUPERSET WITH....*
41
w e e k 6 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
42
w e e k 6 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
43
w e e k 7 - d ay 1
upper body pr day



44
w e e k 7 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
45
w e e k 7 - d ay 3
MAIN WORKOUT


*SUPERSET WITH....*
ISOMETRIC FOCUSED BENCH PRESS 9 SETS OF 4 REPS


*SUPERSET WITH....*
46
w e e k 7 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
47
w e e k 7 - d ay 5



48
w e e k 7 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
49
w e e k 7 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
50
w e e k 8 - d ay 1
MAIN WORKOUT

GIANT SET
ISOMETRIC FOCUSED BENCH PRESS 6 sets of 3 reps
PLYO PUSH UPS 4 SETS OF 5 REPS
*SUPERSET WITH....*
Neutral Dumbbell Bench Press 4 SETS OF 10 REPS
*SUPERSET WITH....*

*SUPERSET WITH....*

*SUPERSET WITH....*
51
w e e k 8 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
52
w e e k 8 - d ay 3
upper body pr day



53
w e e k 8 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
54
w e e k 8 - d ay 5
MAIN WORKOUT

GIANT SET
WEIGHTED PULL UPS -
SET 1: Warm Up Set of Pull Ups - You choose the number but DO NOT go to failure. Use body weight.
*SUPERSET WITH....*
*SUPERSET WITH....*

55
w e e k 8 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
56
w e e k 8 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
57
w e e k 9 - d ay 1
upper body pr day


58
w e e k 9 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
59
w e e k 9 - d ay 3


bench press
bent over rows
shoulder press
hammer curls
Push yourself!
60
w e e k 9 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
61
w e e k 9 - d ay 5



You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
62
w e e k 9 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
63
w e e k 9 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
64
w e e k 1 0 - d ay 1
MAIN WORKOUT

GIANT SET
*SUPERSET WITH....*
*SUPERSET WITH....*

*SUPERSET WITH....*

*SUPERSET WITH....*
65
w e e k 1 0 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
66
w e e k 1 0 - d ay 3
MAIN WORKOUT


*SUPERSET WITH....*
concentric focused bench press 9 SETS OF 4 REPS


*SUPERSET WITH....*
67
w e e k 1 0 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
68
w e e k 1 0 - d ay 5
main workout - speed day 2



breathing and visualization 5 - 10 minUTES
69
w e e k 1 0 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
70
w e e k 1 0 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
71
w e e k 1 1 - d ay 1
MAIN WORKOUT

GIANT SET
*SUPERSET WITH....*
*SUPERSET WITH....*

*SUPERSET WITH....*

*SUPERSET WITH....*
72
w e e k 1 1 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
73
w e e k 1 1 - d ay 3
upper body pr day



74
w e e k 1 1 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
75
w e e k 1 1 - d ay 5
MAIN WORKOUT

GIANT SET
WEIGHTED PULL UPS -
SET 1: Warm Up Set of Pull Ups - You choose the number but DO NOT go to failure. Use body weight.
*SUPERSET WITH....*
*SUPERSET WITH....*

76
w e e k 1 1 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
77
w e e k 1 1 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
78
w e e k 1 2 - d ay 1



79
w e e k 1 2 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
80
w e e k 1 2 - d ay 3
MAIN WORKOUT

GIANT SET
BARBELL SHOULDER PRESS SET 1: Warm Up Set with the bar (10 Reps).
*SUPERSET YOUR 4 HEAVY SETS WITH....* SET 8: As Heavy As Possible for 5 Reps
*SUPERSET WITH....*
EXPLOSIVE DUMBBELL SHOULDER PRESS 4 SETS OF 12 REPS
*SUPERSET WITH....*
LANDMINE BAR TWIST 4 SETS OF 12 REPS

90 DEGREE ALT. BICEP CURLS 4 SETS OF 12 REPS
BARBELL BENT OVER ROWS 3 SETS OF 12 REPS

*SUPERSET WITH....*
WEIGHTED DIPS 3 SETS OF 6-12 REPS
81
w e e k 1 2 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
82
w e e k 1 2 - d ay 5
upper body pr day



83
w e e k 1 2 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
84
w e e k 1 2 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
85
w e e k 1 3 - d ay 1
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
- light skills workout
anything else that promotes recovery and does not cause muscle/tendon breakdown
86
w e e k 1 3 - d ay 2
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
87
w e e k 1 3 - d ay 3
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
88
w e e k 1 3 - d ay 4
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
89
w e e k 1 3 - d ay 5
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
90
w e e k 1 3 - d ay 6
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
91
w e e k 1 3 - d ay 7
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
92
w e e k 1 4 - d ay 1
explosive strength and power

DYNAMIC warm up 7 mins
upper body warm up 3 mins
medicine ball wall side toss 4 sets of 12 reps each side
hang clean and press 4 sets of 5 reps
concentric focused bench press 6 sets of 3 reps at 45% 1rm

*super any 4 sets with....* 1 set of 1 rep at 80% 1rm
zottman curls 4 sets of 10 reps
renegade row to push up 4 sets of 10 reps
dumbbell skull crushers 4 sets of 10 reps

*superset with....*
lateral to front raise 4 sets of 10 reps
93
w e e k 1 4 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
94
w e e k 1 4 - d ay 3



95
w e e k 1 4 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
96
w e e k 1 4 - d ay 5

neutral dumbbell press 1 set of 10 reps at 45% 1rm

3 sets of 4 reps at 45% 1rm
*superset any 3 sets with...* 2 sets of 1 reps at 80% 1rm
90 degree alt. bicep curls 3 sets of 10 reps
standing arnold press 3 sets of 10 reps

*superset with...*
barbell bent over rows 3 sets of 10 reps
face pulls 3 sets of 10 reps

*superset with...*
kneeling side to front raises 3 sets of 10 reps
97
w e e k 1 4 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
98
w e e k 1 4 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
99
w e e k 1 5 - d ay 1

push press 4 sets of 5 reps
concentric focused bench press 5 sets of 15 secs

*super any 4 sets with....*
explosive pull ups 4 sets to failure

*superset with....*
ty raises 4 sets of 10 reps

*superset with....*
100
w e e k 1 5 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
101
w e e k 1 5 - d ay 3


bench press
bent over rows
shoulder press
hammer curls
Push yourself!
102
w e e k 1 5 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
103
w e e k 1 5 - d ay 5

neutral dumbbell press 5 sets of 15 seconds

*superset any 4 sets with...*
weighted pull ups 4 sets of as many reps as possible

*superset with...*
weighted dips 4 sets of as many reps as possible

*superset with...*
104
w e e k 1 5 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
105
w e e k 1 5 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
106
w e e k 1 6 - d ay 1

hang clean and press 4 sets of 5 reps
concentric focused bench press 6 sets of 3 reps at 45% 1rm

*super any 4 sets with....* 1 set of 1 rep at 80% 1rm
renegade row to push up 4 sets of 10 reps

*superset with....*
107
w e e k 1 6 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
108
w e e k 1 6 - d ay 3



109
w e e k 1 6 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
110
w e e k 1 6 - d ay 5


3 sets of 4 reps at 45% 1rm
*superset any 3 sets with...* 2 sets of 1 reps at 80% 1rm

*superset with...*

*superset with...*
111
w e e k 1 6 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
112
w e e k 1 6 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
113
w e e k 1 7 - d ay 1
upper body pr day



114
w e e k 1 7 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
115
w e e k 1 7 - d ay 3


bench press
bent over rows
shoulder press
hammer curls
Push yourself!
116
w e e k 1 7 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
117
w e e k 1 7 - d ay 5



You could do:
Skull Crushers
Tricep Pressdowns
Tricep Kickbacks
Dips
118
w e e k 1 7 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
119
w e e k 1 7 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
120
w e e k 1 8 - d ay 1

concentric focused bench press 5 sets of 15 secs

*super any 4 sets with....*

*superset with....*

*superset with....*
121
w e e k 1 8 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
122
w e e k 1 8 - d ay 3


bench press
bent over rows
shoulder press
hammer curls
Push yourself!
123
w e e k 1 8 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
124
w e e k 1 8 - d ay 5

neutral dumbbell press 5 sets of 15 seconds

*superset any 4 sets with...*
weighted pull ups 4 sets of as many reps as possible

*superset with...*
weighted dips 4 sets of as many reps as possible

*superset with...*
125
w e e k 1 8 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
126
w e e k 1 8 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
127
w e e k 1 9 - d ay 1

concentric focused bench press 1 set of 10 reps at 40% 1rm

*Make sure you have a spotter 1 set of 8 reps at 50% 1rm
*superset any 4 sets with...* 1 set of 1 rep at 100% 1rm

*superset with....*

*superset with....*
128
w e e k 1 9 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
129
w e e k 1 9 - d ay 3



130
w e e k 1 9 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
131
w e e k 1 9 - d ay 5


*Make sure you have a spotter 1 set of 8 reps at 50% 1rm
*superset any 4 sets with...* 1 set of 1 rep at 100% 1rm

*superset with...*

*superset with...*
132
w e e k 1 9 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
133
w e e k 1 9 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
134
w e e k 2 0 - d ay 1
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
135
w e e k 2 0 - d ay 2
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
136
w e e k 2 0 - d ay 3
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
137
w e e k 2 0 - d ay 4
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
138
w e e k 2 0 - d ay 5
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
139
w e e k 2 0 - d ay 6
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
140
w e e k 2 0 - d ay 7
DELOAD day
- going for a walk

- foam rolling
- massage gun
- ice bath
141
w e e k 2 1 - d ay 1
main workout

barbell bench press 5 sets of 15 seconds at 35% 1rm
*superset with....* as many reps as possible (AMRAP)
explosive dumbbell bent over rows 5 sets of 15 seconds (AMRAP)
*Use a weight you can explode with
explosive dumbbell shoulder press 5 sets of 15 seconds (AMRAP)

*superset with....*
explosive dumbbell hammer curls 5 sets of 15 seconds (AMRAP)
142
w e e k 2 1 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
143
w e e k 2 1 - d ay 3
main workout

explosive pull ups 5 sets of 10 seconds (AMRAP)
push ups 4 sets of 10 seconds (AMRAP)

*superset with....*
explosive tricep pressdown w/ band 4 sets of 10 seconds (AMRAP)
144
w e e k 2 1 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
145
w e e k 2 1 - d ay 5
main workout


*superset with....*
146
w e e k 2 1 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
147
w e e k 2 1 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
148
w e e k 2 2 - d ay 1
main workout


*superset with....*
149
w e e k 2 2 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
150
w e e k 2 2 - d ay 3
main workout


*superset with....*
151
w e e k 2 2 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
152
w e e k 2 2 - d ay 5
main workout


*superset with....*
153
w e e k 2 2 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
154
w e e k 2 2 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
155
w e e k 2 3 - d ay 1
main workout


*superset with....*
156
w e e k 2 3 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
157
w e e k 2 3 - d ay 3
main workout


*superset with....*
158
w e e k 2 3 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
159
w e e k 2 3 - d ay 5
main workout


*superset with....*
160
w e e k 2 3 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
161
w e e k 2 3 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
162
w e e k 2 4 - d ay 1
main workout


*superset with....*
163
w e e k 2 4 - d ay 2
rest day
going for a walk

foam rolling
massage gun
ice bath
164
w e e k 2 4 - d ay 3
main workout


*superset with....*
165
w e e k 2 4 - d ay 4
rest day
going for a walk

foam rolling
massage gun
ice bath
166
w e e k 2 4 - d ay 5
main workout


*superset with....*
167
w e e k 2 4 - d ay 6
rest day
going for a walk

foam rolling
massage gun
ice bath
168
w e e k 2 4 - d ay 7
rest day
going for a walk

foam rolling
massage gun
ice bath
169
© Nathanael Morton
All the information in this program is under copyright law. Anyone who recreates the
content in this program for resale or any other purpose will be subject to subpoena and
a court of law.
Edited by: Kevin McArdle
170

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Upper Body Athlete 3

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n at h a n a e l m o r t o n

jump training program

EXPLOSIVE PULL UPS 3 SETS OF AS MANY REPS AS POSSIBLE

LATERAL TO FRONT RAISE 3 SETS OF 20 REPS

acceptable options for your recovery day:

going for a walk

med ball circuit 3 sets

barbell bench press 1 set of 10 reps at 30% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

acceptable options for your recovery day:

going for a walk

CONCENTRIC FOCUSED BENCH PRESS 10 SETS OF 3 REPS

TRICEP BENCH DIPS 1 SET OF AS MANY REPS AS POSSIBLE

acceptable options for your recovery day:

going for a walk

acceptable options for your recovery day:

going for a walk

barbell bench press 1 set of 10 reps at 30% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

acceptable options for your recovery day:

going for a walk

explosive dumbbell circuit 3 sets

acceptable options for your recovery day:

going for a walk

concentric focused bench press 6 sets of 3 reps

explosive pull ups 4 sets of as many as possible

dumbbell bicep curl to shoulder press 3 sets of 10 reps

tricep choice 3 sets of 10 - 20 reps

acceptable options for your recovery day:

going for a walk

acceptable options for your recovery day:

going for a walk

ECCENTRIC FOCUSED BENCH PRESS 9 SETS OF 4 REPS

BARBELL BENT OVER ROWS 3 SETS OF 12 REPS

acceptable options for your recovery day:

going for a walk

med ball circuit 3 sets

concentric focused bench press 3 sets of 15 seconds at 50% 1rm

acceptable options for your recovery day:

going for a walk

ECCENTRIC FOCUSED BENCH PRESS 10 SETS OF 3 REPS

acceptable options for your recovery day:

going for a walk

acceptable options for your recovery day:

going for a walk

EXPLOSIVE PULL UPS 3 SETS OF AS MANY REPS AS POSSIBLE

LATERAL TO FRONT RAISE 3 SETS OF 20 REPS

acceptable options for your recovery day:

going for a walk

med ball circuit 3 sets

barbell bench press 1 set of 10 reps at 30% 1rm

barbell bent over rows 1 set of as many reps as possible

weighted dips 1 set of as many reps as possible

body weight pull ups 1 set of as many reps as possible

acceptable options for your recovery day:

going for a walk

TRISET ( 3 EXERCISES IN A ROW )

ECCENTRIC FOCUSED BENCH PRESS 9 SETS OF 4 REPS

EXPLOSIVE DUMBBELL BENT OVER ROWS 3 SETS OF 15 REPS

acceptable options for your recovery day: