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All workout plans

Upper Body Specialisation

Muscle buildingIntermediate

Three upper-body days and one maintenance leg day: chest, back, shoulders and arms each get a session of their own while the legs hold what they have.

At a glance

Frequency
4× a week
Split
Body-part split
Session length
Up to 50 min
Weekly volume
≈77 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Arms18 sets · 23%
  • Shoulders17 sets · 22%
  • Legs15 sets · 19%
  • Chest13 sets · 17%
  • Back11 sets · 14%
  • Core3 sets · 4%

A week on this plan

  1. Sunrest day
  2. MonChest & Triceps
  3. TueBack & Biceps
  4. Wedrest day
  5. ThuLegs
  6. FriShoulders & Arms
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Chest & Triceps

Pressing, flyes, dips · 6 exercises · Up to 50 min

    • Barbell bench pressChest · Barbell4× 6–10 reps3 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps2 min restBench at about 30°. Higher than that and it becomes a shoulder press.
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Chest dipChest · Bodyweight3× 8–12 reps2 min restLean forward for the chest. Weighted once twelve is easy.
    • Barbell close-grip bench pressTriceps · Barbell3× 8–12 reps2 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 2 of 4

Back & Biceps

Vertical and horizontal pulls, curls · 6 exercises · Up to 48 min

    • Pull-upLats · Bodyweight4× 6–10 reps2 min restAssisted or banded if you need it; weighted once ten is routine.
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps2 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest
    • Barbell curlBiceps · Barbell3× 8–12 reps1 min 30 s rest
    • Dumbbell incline curlBiceps · Dumbbell3× 10–12 reps1 min rest

Workout 3 of 4

Legs

Maintenance: one hard set per pattern · 6 exercises · Up to 45 min

    • Barbell full squatQuads · Barbell3× 6–10 reps3 min restMaintenance. The weight you can do every week without it costing the upper days anything.
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min rest
    • Lever seated calf raiseCalves · Machine3× 12–15 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

Workout 4 of 4

Shoulders & Arms

Delts from three angles, then arms · 6 exercises · Up to 38 min

    • Barbell seated overhead pressFront delts · Barbell4× 6–10 reps2 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min restLight, and stop just above shoulder height. Side delts respond to volume, not weight.
    • Cable lateral raiseSide delts · Cable3× 12–15 reps1 min rest
    • Dumbbell reverse flyRear delts · Dumbbell3× 15–20 reps45 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–12 reps1 min rest

How to progress

Add reps inside the range first, weight second, with the last set of every exercise one rep from failure. The leg day is maintenance: same weights every week, never chased. Run it for eight to twelve weeks, then go back to a balanced split before the legs notice.

Start this plan

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