Uploaded September 2026 | Updated September 2026, 15 hours ago
Build strength, muscle, work capacity, and athleticism with one complete upper body workout. In this video, I break down a simple but highly effective training template that you can customize to fit your goals and equipment.
Whether your focus is achieving maximal strength, building more muscle, improving relative strength, or developing a more well-rounded athletic upper body, this three-tier system gives you an infinitely scalable blueprint for long-term progress.
The template is built around three exercise pairings:
*A. Heavy Press + Heavy Pull (Strength)*
*B. Light/Medium Press + Light/Medium Pull (Muscle & Work Capacity)*
*C. Arms/Shoulders/Upper Back (Fill the Gaps/Weak Points)*
In this video we discuss:
🔹 How to choose the best exercises for your goals
🔹 How to autoregulate heavy work
🔹 How to balance horizontal and vertical pressing/pulling
🔹 How to use higher-rep and density work
🔹 How to progress each section over time
🔹 How to turn this template into a complete upper body program
🔗 RELATED VIDEO
youtube.com/watch?v=Sdj_h6aElgo
👍 If you enjoyed the video, be sure to hit the LIKE button and SUBSCRIBE for more!
________________________________
💪 Enkiri Elite Coaching → enkirielitefitness.com/coachingservices/comprehensive-coaching
👉 Train with the same systems I use to build freak-level athleticism. Bundle packs here →
enkirielitefitness.com/templates/bundles
🤝 Check out my Conjugate Manual →
enkirielitefitness.com/templates/conjugate
🤙 See all my programs here →
enkirielitefitness.com/templates
🔹 You can use code *TAKE10* to get 10% off all my programs!
🔹 Or code *CONJUGATE20* to get 20% off my Conjugate Manual specifically!
________________________________
ARTICLES & TRAINING GEAR
My archive of fitness articles: enkirielitefitness.com/articles-2
5% off all Mikolo products! Code ENKIRI
mikolo.pxf.io/PO3YaY
Check out Major Fitness!
majorfitness.sjv.io/19E4Rm
Train Like the pros! $25 off OVR Performance
c05592-3.myshopify.com/Enkiri
Check out Merach Fitness!
hongkongmerachtechnologycolimited.pxf.io/qW0yej
Check out RitFit Sports!
bit.ly/4eYCAoF
I use the Kensui Fitness weight vest to load my push ups
kensuifitness.com/?ref=enkiri
Instagram: instagram.com/enkiri_elite
TikTok: tiktok.com/@enkiri_elite
The Enkiri Elite Fitness vision is to:
-Inspire people to better themselves by showcasing different feats of physical fitness.
-Provide free, high quality information covering multiple realms of fitness (weight training, athletic enhancement, conditioning, etc.) to those dedicated individuals who are seeking it.
-Offer personal training and guidance to people who want to take their overall fitness, general health, and aesthetics to the next level.
If this sounds like you, then please join me and let's push to reach the next level together!
________________________________
TIMESTAMPS
00:00 The ULTIMATE Upper Body Workout
00:51 The Template
01:34 Slot A (Build Strength)
04:53 Slot B (Muscle & Work Capacity)
08:25 Slot C (Fill in the Gaps)
09:27 Sample Workout (Putting it All Together)
11:07 A Complete Upper Body Program
12:18 Why I Like This System
#UpperBodyWorkout #StrengthTraining #AthleticTraining #StrengthAndHypertrophy #HybridTraining #WeightedCalisthenics #EnkiriEliteFitness
Build strength, muscle, work capacity, and athleticism with one complete upper body workout. In this video, I break down a simple but highly effective training template that you can customize to fit your goals and equipment.
Whether your focus is achieving maximal strength, building more muscle, improving relative strength, or developing a more well-rounded athletic upper body, this three-tier system gives you an infinitely scalable blueprint for long-term progress.
The template is built around three exercise pairings:
*A. Heavy Press + Heavy Pull (Strength)*
*B. Light/Medium Press + Light/Medium Pull (Muscle & Work Capacity)*
*C. Arms/Shoulders/Upper Back (Fill the Gaps/Weak Points)*
In this video we discuss:
🔹 How to choose the best exercises for your goals
🔹 How to autoregulate heavy work
🔹 How to balance horizontal and vertical pressing/pulling
🔹 How to use higher-rep and density work
🔹 How to progress each section over time
🔹 How to turn this template into a complete upper body program
🔗 RELATED VIDEO
youtube.com/watch?v=Sdj_h6aElgo
👍 If you enjoyed the video, be sure to hit the LIKE button and SUBSCRIBE for more!
________________________________
💪 Enkiri Elite Coaching → enkirielitefitness.com/coachingservices/comprehensive-coaching
👉 Train with the same systems I use to build freak-level athleticism. Bundle packs here →
enkirielitefitness.com/templates/bundles
🤝 Check out my Conjugate Manual →
enkirielitefitness.com/templates/conjugate
🤙 See all my programs here →
enkirielitefitness.com/templates
🔹 You can use code *TAKE10* to get 10% off all my programs!
🔹 Or code *CONJUGATE20* to get 20% off my Conjugate Manual specifically!
________________________________
ARTICLES & TRAINING GEAR
My archive of fitness articles: enkirielitefitness.com/articles-2
5% off all Mikolo products! Code ENKIRI
mikolo.pxf.io/PO3YaY
Check out Major Fitness!
majorfitness.sjv.io/19E4Rm
Train Like the pros! $25 off OVR Performance
c05592-3.myshopify.com/Enkiri
Check out Merach Fitness!
hongkongmerachtechnologycolimited.pxf.io/qW0yej
Check out RitFit Sports!
bit.ly/4eYCAoF
I use the Kensui Fitness weight vest to load my push ups
kensuifitness.com/?ref=enkiri
Instagram: instagram.com/enkiri_elite
TikTok: tiktok.com/@enkiri_elite
The Enkiri Elite Fitness vision is to:
-Inspire people to better themselves by showcasing different feats of physical fitness.
-Provide free, high quality information covering multiple realms of fitness (weight training, athletic enhancement, conditioning, etc.) to those dedicated individuals who are seeking it.
-Offer personal training and guidance to people who want to take their overall fitness, general health, and aesthetics to the next level.
If this sounds like you, then please join me and let's push to reach the next level together!
________________________________
TIMESTAMPS
00:00 The ULTIMATE Upper Body Workout
00:51 The Template
01:34 Slot A (Build Strength)
04:53 Slot B (Muscle & Work Capacity)
08:25 Slot C (Fill in the Gaps)
09:27 Sample Workout (Putting it All Together)
11:07 A Complete Upper Body Program
12:18 Why I Like This System
#UpperBodyWorkout #StrengthTraining #AthleticTraining #StrengthAndHypertrophy #HybridTraining #WeightedCalisthenics #EnkiriEliteFitness
