MALIBU 4

Build your upper body with Malibu 4!

  • 3
    Weeks
  • 25
    Average duration
  • No equipment
3763 ratings
92% of users recommend this program

Haven’t had enough of FizzUp’s pecs, arms and abs workouts? The Malibu program continues with part 4! This is the program to start if you want to keep sculpting your upper body.

Malibu 4 is a three-week equipment-free program that will pump up your pecs, arms, back and abs. With just three workouts a week, you’ll experience the top variations of push-ups, core exercises and pull-ups (optional) to transform your entire upper body.

This workout program brings you everything you need to build your torso. Its workouts are adapted to match your fitness level, making each one a challenge you’re always sure to beat! And the best part? You’ll see and feel the results, and fast.

Combine FizzUp’s personalized workouts with the nutritional coaching included with FizzUp Premium, which tells you exactly what to eat for muscle gain. Malibu 4 covers everything you need to build a muscular upper body.

Malibu 4 hones athletic skills, too, as you build strength, power and muscular endurance. Every workout is another step toward your goal of prominent pecs, a bigger back, sculpted abs and toned arms.

Start the fourth installment of the Malibu program series to gain muscle with bodyweight exercises now!

Week 1
  • Day 1: First evaluation
    16 min
  • Day 2: Push-up progression
    21 min
  • Day 3: Triceps focus
    18 min
Week 2
  • Day 1: Pyramid training
    18 min
  • Day 2: Total pec training
    20 min
  • Day 3: Push-up progression
    14 min
Week 3
  • Day 1: Upper body circuit
    21 min
  • Day 2: Active recovery
    16 min
  • Day 3: Final evaluation
    17 min

  • Key exercises

    Decline wide-grip push-ups

    Pull-ups

    Close-grip push-ups

    Full body crunches

    Bench dips (feet elevated)

  • Ethan
    "This program is perfect for anyone like me who wants to gain muscle mass. Besides that, the exercises are easy to do and completely equipment free!"
  • Ralph
    "An awesome part 4 in this program series! These workouts really brought out my muscles. Really satisfying!"
  • Matt
    "Exactly what I was expecting as the next part of this workout program. Excellent exercises all the way through! And when you get to the final evaluation, you can tell you’ve made a lot of progress! ??"
  • Ethan
    "This program is perfect for anyone like me who wants to gain muscle mass. Besides that, the exercises are easy to do and completely equipment free!"
    Ralph
    "An awesome part 4 in this program series! These workouts really brought out my muscles. Really satisfying!"
    Matt
    "Exactly what I was expecting as the next part of this workout program. Excellent exercises all the way through! And when you get to the final evaluation, you can tell you’ve made a lot of progress! ??"