UPPER 1 sets the tone for the entire BULLETPROOF BODYBUILDING program by building strong, pain-free pressing and pulling patterns while laying the groundwork for long-term muscle growth.
This workout focuses on controlled volume, joint-friendly angles, and balanced upper-body loading to strengthen the shoulders, chest, back, and arms—without unnecessary strain on the neck, elbows, or shoulders.
Rather than chasing fatigue for its own sake, UPPER 1 emphasizes quality reps, stable positions, and intelligent tempo to maximize muscle tension while reinforcing healthy movement mechanics. You’ll build muscle where it counts and reinforce the structures that keep you lifting for decades.
Strong. Stable. Built to last.
Up Next in BULLETPROOF STRENGTH ACADEMY
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January CORE SPECIALIZATION '25
This is month #1 of our CORE SPECIALIZATION Plan focusing on Hangs & Planks.
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February CORE SPECIALIZATION PLAN
This is month #1 of our CORE SPECIALIZATION Plan focusing on Hangs & Planks.
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BEGINNER CORE 1
This is the instructional video for BC1. Please leave your Post-Workout Report (PWOR) in the comment section below.
BONUS Custom Interval Timer:
https://www.intervaltimer.com/shared/R1NJaMEX2d8s1VL1stm8-BEGINNER-CORE-1
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