If you have access to a pull up bar then Muscle-Up Prep is the workout you need to aim for. This is a Level V workout which makes it unsuitable for anyone who can't do ten pull-ups or more in one go. It targets the upper body but you are pulling up your entire bodyweight using just your arms so it's not going to be easy. Its benefits will be stronger, larger, denser, more defined muscles.
Extra Credit: Do 5 muscle ups.
