Upper Body Sculpt
Chest, Back, Arms
A dedicated upper body program for men who want to build an impressive chest, wide back, capped shoulders, and thick arms. Specialization for maximum results.
Program Overview
Frequency
4 days/week (upper) + 1 lower maintenance
Session
55–65 min
Duration
6 weeks
Rest Days
2 rest days
Equipment
Full gym access
Difficulty
Intermediate
Training Phases
Volume
Weeks 1–3
High volume. 4×10–12 on all exercises. Build the pump.
Intensity
Weeks 4–6
Heavier loads. 4×6–8 on compounds. Drop sets on isolations.
Sample Week
5 training daysWarm-Up
5 min rowing + light push-ups
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press | 4 | 8–10 | 90s |
Incline Dumbbell Press | 3 | 10–12 | 75s |
Cable Flyes | 3 | 12–15 | 60s |
Dips | 3 | 10–12 | 60s |
Skull Crushers | 3 | 12 | 60s |
Tricep Rope Pushdown | 3 | 15 | 45s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: High volume. Chase the pump. 10–12 rep range.
Weeks 4–6: Heavier loads. 6–8 rep range on compounds. Drop sets on isolations.
Key rule: Upper body grows with volume AND intensity. You need both.
Nutrition Tip
Slight surplus (200–400 cal). Protein at 2.0g/kg. Creatine 5g/day for extra size and performance.
Explore Full Nutrition Guide
Ready to Start Upper Body Sculpt?
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