Upper Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

The upper body workout plan is designed for those who are looking to increase the strength of their upper body. The goal is not to gain mass; however, you will definitely see an increase in size. If you are wanting to simply gain mass then it would be best to check out another one of the workout ... more

The upper body workout plan is designed for those who are looking to increase the strength of their upper body. The goal is not to gain mass; however, you will definitely see an increase in size. If you are wanting to simply gain mass then it would be best to check out another one of the workout plans ("bodybuilding", "extreme mass") on the site. Now back to the upper body workout plan for those of you who mean business and are eager to start increasing your strength.

The plan is broken up into three days so that you can still use the rest of the week to work out your lower body (don’t ignore your lower half otherwise you are setting yourself up for injury). If you are wanting to go four days then I would recommend repeating workout #2 to specifically target your shoulders and back more than once a week. The reps are set at eight, since we are really targeting our strength we don’t want to start pumping out high rep amounts. It should be extremely hard to get eight reps and not a single one more. The sets for this upper body routine are only two for each exercise, this will help you load up the weight and put all your energy into maximizing these two sets.

Most of the exercises in this upper body workout plan are compound movements with the capability of a lot of weight (i.e. bench press vs. flys). In order to gain strength you must move heavy weights and compound exercises are the very best way to do so. Get focused, get pumped, and throw some weight around if you’re serious about gaining some serious upper body strength. Start following the upper body workout plan right now!

Upper Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
Upper Body Workout Plan

Upper Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

The upper body workout plan is designed for those who are looking to increase the strength of their upper body. The goal is not to gain mass; however, you will definitely see an increase in size. If you are wanting to simply gain mass then it would be best to check out another one of the workout ... more

The upper body workout plan is designed for those who are looking to increase the strength of their upper body. The goal is not to gain mass; however, you will definitely see an increase in size. If you are wanting to simply gain mass then it would be best to check out another one of the workout plans ("bodybuilding", "extreme mass") on the site. Now back to the upper body workout plan for those of you who mean business and are eager to start increasing your strength.

The plan is broken up into three days so that you can still use the rest of the week to work out your lower body (don’t ignore your lower half otherwise you are setting yourself up for injury). If you are wanting to go four days then I would recommend repeating workout #2 to specifically target your shoulders and back more than once a week. The reps are set at eight, since we are really targeting our strength we don’t want to start pumping out high rep amounts. It should be extremely hard to get eight reps and not a single one more. The sets for this upper body routine are only two for each exercise, this will help you load up the weight and put all your energy into maximizing these two sets.

Most of the exercises in this upper body workout plan are compound movements with the capability of a lot of weight (i.e. bench press vs. flys). In order to gain strength you must move heavy weights and compound exercises are the very best way to do so. Get focused, get pumped, and throw some weight around if you’re serious about gaining some serious upper body strength. Start following the upper body workout plan right now!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Smith Machine
  • Flat Bench
  • Chin-Up Bar
  • Squat Rack
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Expert
2 sets, 21 reps, 02:00 rest
2 -- --:--:-- 21 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do the prescribed reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Traps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Expert
2 sets, 21 reps, 02:00 rest
2 -- --:--:-- 21 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do the prescribed reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Traps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Expert
3 sets, 21 reps, 02:00 rest
3 -- --:--:-- 21 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do the prescribed reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Traps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Expert
3 sets, 21 reps, 02:00 rest
3 -- --:--:-- 21 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do the prescribed reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Lats / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Traps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Biceps primary Traps primary Lats primary Chest primary Triceps primary Shoulders primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Smith Machine
  • Flat Bench
  • Chin-Up Bar
  • Squat Rack
Show All

279 people started this plan

2 Reviews

  • wombat
    about 4 years ago
    #

    sucks!

  • Thumb
    Valerio
    about 4 years ago
    #

    Great workout for the few moments it lasts.

Upper Body Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Smith Machine
  • Flat Bench
  • Chin-Up Bar
  • Squat Rack
Show All

279 people started this plan