Upper Body Workout Schedule: Tips And Exercises For Fast Results

Do you want to build and define your upper body muscles? Scrolling through the #gymlife section of Instagram can be discouraging, especially when you compare your muscle definition to others’.

But don’t worry. Whether you want to build strength, improve posture, or feel more confident in your favorite clothes, an upper-body workout schedule is your best friend.

We know you don’t have hours to spare for gym workouts, so you need to know these easy solutions. 

Our article covers everything from home upper body workout routines to those specifically designed for beginners. You can see results faster than you think with a solid plan and a little consistency.

So grab your water bottle, roll up those sleeves, and get ready to crush it. Let’s make those muscles pop and wave goodbye to flabby arms. Keep scrolling to learn how you can transform your upper body.

What Is An Effective Upper Body Workout Schedule?

An upper body workout schedule typically involves training most or all of the upper body’s muscle groups, including (1):

• Shoulders
• Triceps
• Biceps
• Chest
• Back

Designing an effective upper body workout schedule involves working on all the major muscle groups. It blends “push” exercises like shoulder presses and push-ups with “pull” exercises like rows and pull-ups.

The schedule is often split into different workout days to ensure balanced muscle engagement and recovery. Each session includes a warm-up, strength exercises, and a cool-down.

This routine helps improve strength, muscle tone, and overall upper body definition by covering various movements and gradually increasing the weight or resistance (2). Consistency and proper form are key to seeing results and preventing injury (3).

How To Design An Upper Body Workout?

Designing an upper body workout routine at home involves targeting the right muscle groups according to your goals. For example, an upper body workout schedule with weights is your best shot to build muscles (4). The exercise plan should balance push and pull movements that align with your fitness levels.

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Here is a step-by-step guide to help you design an effective upper-body workout schedule:

Identify Your Goals

Some targets you can approach include:

• For strength development: Focus on heavier weights with lower reps (e.g., 4-8 reps).
• For muscle-building (Hypertrophy): Use moderate weights with moderate reps (e.g., 8-12 reps).
• For endurance: Opt for lighter weights with higher reps (e.g., 12-20 reps).

Choose Your Split

Upper body workout splits usually include:

• Full upper body day: Ideal for beginners or those with limited time for workouts throughout the week.
• Push/pull split: Separate push exercises (chest, shoulders, triceps) and pull exercises (back, biceps) on different days.
• Muscle group split: Bodybuilders typically use this training style to isolate specific muscle groups and help their development. For example, you can dedicate each day to one muscle group, like arms (biceps and triceps), shoulders, back, or chest muscles. 

Select Exercises For Each Muscle Group

The primary exercises targeting main muscle groups are:

• Chest: Push-ups, bench press, dumbbell chest flyes
• Back: Pull-ups, bent-over rows, lat pulldowns
• Shoulders: Overhead press, lateral raises, front raises
• Biceps: Bicep curls, hammer curls, preacher curls
• Triceps: Tricep dips, tricep pushdowns, overhead tricep extensions

Plan The Sets And Reps

• Do 3-5 sets of 4-8 reps for strength development. The goal is to increase one-rep max lifts and overall muscular strength.
• Aim for 3-4 sets of 8-12 reps for hypertrophy. The goal is to grow the muscles and increase their size. 
• For endurance, perform 2-3 sets of 12-20 reps. The goal is to develop the muscles to withstand longer-duration exercise, usually with a competitive sport or general cardiovascular/endurance improvement.

Include Warm-Up And Cool-Down

These are the most crucial steps:

• Warm-Up: 5-10 minutes of dynamic stretches to prepare the muscles (e.g., arm circles, shoulder rolls).
• Cool-Down: 5-10 minutes of static stretching to aid recovery.

Track Progress And Adjust

Track your weights, reps, and how you feel after each workout. Increase weight or reps following the principles of progressive overload.

When you design an upper body workout based on these foundations, you can gradually see an improvement in muscle development. Each time you repeat an exercise, perform three additional sets, distributing them evenly across different muscle groups.

Read more: Upper Chest Exercises For A Greek God Torso

What Are The Most Effective Upper Body Exercises?

Starting an upper-body workout can be daunting. Most of the time, people need guidance about where to begin and how to design their exercises. Before you start, you should know that consistently practicing these exercises with proper form can improve your flexibility and keep injuries at bay (5). Meanwhile, strength training can also boost your resting metabolism, according to the research published in Current Sports Medicine Reports (6).

Below are some result-oriented strength training exercises to build your upper body strength.

• Bench Press

This exercise targets your chest (7). You can use small weights in each hand or a barbell. If you use a heavier weight, do it under supervision. 

The steps to perform this exercise are:

1. Lie down on a bench or step to prepare for the bench press.
2. Hold a barbell or dumbbell in each hand with your arms extended straight above your chest, palms facing away from you.
3. Bend your elbows and lower the weights until they are slightly below chest level. Keep your elbows close to your body as you do so.  
4. As you breathe out, push the weights back up, but don’t lock your elbows. Bring them together over your chest.
5. Breathe as you lower the weights again and repeat, aiming for 1-3 sets of 8-16 reps.

• Overhead Press

An overhead press is a movement where you push resistance above your head. You can do this using one hand or both hands simultaneously. Many trainees also perform this exercise using a barbell. 

Perform the overhead press by following these steps:

1. Stand tall with a straight back, core engaged, and feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, with palms facing forward and thumbs pointing inward.
3. Slowly press the weights to the ceiling until you fully extend your arms, but keep your elbows slightly bent.
4. Pause briefly at the top, then lower the weights back down to shoulder height in a controlled manner.
5. Repeat the movement, focusing on maintaining good form throughout.

• Push-Ups

There are several variations of push-ups. But, for now, let’s discuss the basic push-up steps as part of the upper body bodyweight exercises:

1. Place your hands on the ground, shoulder-width apart, with your body in a straight line from head to heels. Keep your core engaged.
2. Bend your elbows and slowly lower your chest towards the floor, keeping your elbows at a 45-degree angle from your body.
3. Press through your palms to straighten your arms, lifting your body back to the starting position.
4. Keep your back straight and core tight throughout the movement, and avoid letting your hips sag.
5. Aim for 2-3 sets of 10-15 reps, adjusting based on your fitness level.

• Bent-Over Row

Bent-over rows work on the back muscles while targeting your shoulders and biceps (8). 

Here is how you can perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell or barbell in each hand.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest lifted.
3. Let your arms hang before you, with palms facing you (neutral grip).
4. Pull the weights toward your torso, squeezing your shoulder blades together as you lift.
5. Lower the weights back down in a controlled motion, fully extending your arms.
6. Repeat for the desired reps, keeping your core tight and your back flat.

• Biceps Curls

The biceps are vital for lifting and pulling (9). According to research published in Comparative Kinesiology of the Human Body, the biceps brachii help stabilize the elbow (10). It also turns the forearm upward and bends it when the palm faces up. The steps to perform biceps curls are as follows:

1. Stand with your feet hip-width apart. Keep your arms by your sides, with elbows close to your ribs.
2. Hold a weight in each hand, palms facing away from you. 
3. Bend your elbows and lift the weights toward your shoulders.
4. Keep your elbows close to your ribs as you lift.
5. Lower the weights slowly back to the starting position and repeat.
6. Do 1-3 sets of 8-16 reps.

• Triceps Extension

Most trainees do this exercise while seated, but you can also perform it while standing using a cable machine. It is a move that, when done correctly, works to isolate the triceps muscle group. To perform this exercise, you have to:

1. Sit on a bench or ball and hold a weight with both hands. Extend your arms straight up, palms facing each other.
2. Bend your elbows and lower the weight behind your head, keeping your upper arms close to your ears.
3. Contract your triceps to straighten your arms and return to the starting position.
4. Do 1 to 3 sets of 8 to 16 reps.

We list the steps for performing these exercises to ensure readers understand the process well. Wrong moves and incorrect forms could result in injuries and discomfort that could keep you from working out. 

You may add exercises like skull crushers, reverse fly, and kickbacks when you become proficient at these movements. Also, remember that it is typically best to start with the larger muscle groups (chest and back) and then move on to the smaller ones (biceps and triceps). 

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How Many Total Upper Body Exercises And Sets Should You Do?

Once you have determined the exercises to include in your workouts, you should understand the number of sets and reps that could help you achieve the desired outcomes. The number of sets and reps is also called the “volume.”

The goal of your fitness routine should determine the volume of your exercises. 

To build your muscles, you should perform at an optimal volume according to your training goals for each body part. If you don’t do enough, your progress will be less than it could be. In contrast, if you do too much, you may exceed your capacity, which could hinder your progress and result in overexhaustion (11).

Experts have different views about the right volumes. A 2017 meta-analysis has been a primary source that has helped physical trainers and experts narrow things down (12). 

Here is a table summarizing the recommended volume for upper body exercises, including direct and secondary volume:

This table covers both direct and secondary volumes. It is important to note both, as some exercises engage multiple muscle groups at the same time.

What Is The Best Upper Body Workout Routine?

The best upper body workout routine caters to the needs of an individual. It is customized according to their fitness level, gender, past medical history, and health objectives. 

Let’s say you are looking for upper body workouts at home for men. The exercises and sets will differ for an upper body workout gym male’s practice compared to a woman’s.

The equipment and experience levels of beginners and frequent gym-goers are also different. An ideal exercise pattern should include isometric and compound movements to ensure maximum muscle engagement and improved strength.

Here is a sample routine to give you an insight into what a comprehensive routine looks like:

Warm-Up (5-10 Minutes)

Arm circles, shoulder rolls, and light cardio (like jumping jacks) to get the blood flowing.

Workout

• Push-Ups (Chest, Shoulders, Triceps)

3 sets of 10-15 reps

• Bent-Over Rows (Back, Biceps)

3 sets of 8-12 reps

• Overhead Shoulder Press (Shoulders, Triceps)

3 sets of 10-12 reps

• Pull-ups or Lat Pulldowns (Back, Biceps)

3 sets of 6-10 reps

• Bench Press or Dumbbell Press (Chest, Shoulders, Triceps)

3 sets of 8-12 reps

• Bicep Curls (Biceps)

3 sets of 12-15 reps

• Tricep Dips or Tricep Pushdowns (Triceps)

3 sets of 10-12 reps

Cool-Down (5-10 Minutes)

Static stretching, focusing on the chest, back, and arms to aid muscle recovery.

This diverse routine can engage several muscle groups and stimulate your muscles. Whether you are a beginner or have always been into workouts, this balanced approach can help you build a strong, well-defined upper body.

Read more: Body Weight Push Workout: Transform Your Fitness Routine

How Many Days A Week Should You Workout Your Upper Body?

Work out your upper body 2-3 times a week. This amount of upper body workouts gives your muscles more time to recover between sessions. 

During the rest of the day, you can focus on other muscles, like those in your lower body. Concentrating on fewer muscles during workouts can have a more significant impact (13) because it allows you to focus on tiring out individual muscles.

Your goals are the primary indicator of how many days of the week you should dedicate to upper-body workouts. If your goal is to do upper-body workouts for strength, your routine and frequency of exercises will differ from those who wish to tone their bodies only.

When you feel good enough, you can take things up a notch and do the exercises 3-4 times a week. A routine example for 3 weekly days of upper-body workouts is as follows:

• Day 1: Lower  Body
• Day 2: Rest 
• Day 3: Upper Body Push (chest, shoulders, triceps)
• Day 4: Rest 
• Day 5: Upper Body Pull (back, biceps)

You should work on all muscles in your body while allowing the muscles proper time to recover. 

Frequently Asked Questions

• Is upper body 3 times a week good?

Yes, working your upper body 3 times a week is suitable for building strength and muscle. It helps you train each upper body muscle group. Just remember to take a rest day between workouts to let your muscles recover.

• Is 5 exercises for upper body enough?

Yes, 5 exercises can be enough for an upper body workout if you choose a good mix. Focus on exercises that target the chest, back, shoulders, biceps, and triceps to cover all major muscles. But remember not to neglect lower body exercises throughout the week. 

• Can I lift dumbbells every day?

Most experts advise against lifting dumbbells daily because your muscles need time to recover and grow. It is better to have rest days or focus on different muscle groups on different days.

• Is it OK to do upper body everyday?

It is better to do upper-body workouts a few times a week instead of every day. Your muscles need time to rest and recover, so having at least one or two rest days between sessions is better.

The Bottom Line

An upper body workout schedule is your gateway to gains. Some people work out without any specific goals in mind. Conversely, a structured routine simultaneously targeting your upper and lower body can bring more rewards as you attend to all the necessary muscle groups.

In the end – let’s not overlook the vital role of nutrition in muscle stimulation. You must ensure that your food intake is adequate to meet the training demands. For further guidance, we suggest you seek professional assistance from a credible online source, a registered dietician, or a certified trainer.

Remember that the journey to a well-structured upper body is about consistency and determination to give your best!