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.
An upper body workout schedule typically involves training most or all of the upper body’s muscle groups, including (1):
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).
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:
Some targets you can approach include:
Upper body workout splits usually include:
The primary exercises targeting main muscle groups are:
These are the most crucial steps:
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
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.
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:
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:
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:
Bent-over rows work on the back muscles while targeting your shoulders and biceps (8).
Here is how you can perform this exercise:
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:
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:
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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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:
| Muscle Group | Direct Sets Per Week | Secondary Volume | Total Volume Per Week |
|---|---|---|---|
| Chest | 10-20 sets | Triceps (indirect involvement) | 10-20 sets |
| Back | 10-20 sets | Biceps (indirect involvement) | 10-20 sets |
| Biceps | 5-10 sets | Biceps (direct involvement in back exercises) | 5-10 sets |
| Triceps | 5-10 sets | Triceps (indirect involvement in chest and shoulder exercises) | 5-10 sets |
| Shoulders | 5-10 sets | Shoulders (indirect involvement in chest exercises) | 5-10 sets |
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.
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:
Arm circles, shoulder rolls, and light cardio (like jumping jacks) to get the blood flowing.
3 sets of 10-15 reps
3 sets of 8-12 reps
3 sets of 10-12 reps
3 sets of 6-10 reps
3 sets of 8-12 reps
3 sets of 12-15 reps
3 sets of 10-12 reps
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
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:
You should work on all muscles in your body while allowing the muscles proper time to recover.
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. 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. 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. 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.Frequently Asked Questions
Is upper body 3 times a week good?
Is 5 exercises for upper body enough?
Can I lift dumbbells every day?
Is it OK to do upper body everyday?
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!
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