Upper Body Builder
Three upper-body days to build a bigger chest, back, shoulders, and arms.
- days/wk
- 3
- Level
- Intermediate
- Exercises
- 19
An upper-body specialisation: push, pull, and a dedicated shoulders-and-arms day. Minimal legs, maximum upper-body volume for when you want to grow your top half.
Start this program →The weekly plan
Day 1 — Chest & Triceps
Push6 exercises · 19 sets · ~0:57
Day 2 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 3 — Back & Biceps
Pull6 exercises · 20 sets · ~1:00
Day 4 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 5 — Shoulders & Arms
Shoulders & Arms7 exercises · 23 sets · ~1:09
Day 6 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 7 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
How to run it
- Warm up for 5–10 minutes before your working sets.
- Add a little weight or a rep whenever you hit the top of the rep range.
- Rest 90–120 seconds between sets on the big compound lifts.
- Prioritise form over load — clean reps build muscle and protect your joints.
Ready to start?
Open the app and train with animated demos for every move.
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