Upper Body Sculpt
Toned & Defined
Build beautiful, defined arms, shoulders, and back. This program targets the upper body muscles that create a toned, confident physique.
Program Overview
Frequency
3 upper body + 1 lower maintenance
Session
45–55 min
Duration
6 weeks
Rest Days
3 rest days
Equipment
Full gym access
Difficulty
All Levels
Training Phases
Foundation
Weeks 1–3
Build base. 3×12 on everything. Mind-muscle connection.
Definition
Weeks 4–6
Increase intensity. Supersets for metabolic stress.
Sample Week
4 training daysWarm-Up
5 min rowing + band pull-aparts
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Lat Pulldown | 4 | 10–12 | 60s |
Seated Cable Row | 3 | 12 | 60s |
Dumbbell Shoulder Press | 3 | 10–12 | 60s |
Lateral Raises | 3 | 15 | 45s |
Face Pulls | 3 | 15 | 45s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Focus on feeling the muscles work. Moderate weight.
Weeks 4–6: Increase weight. Add supersets for definition.
Women's Tip: You won't get bulky. Building visible muscle takes years of dedicated effort. Get strong!
Nutrition Tip
Eat at maintenance or slight surplus. Protein at 1.6–2.0g/kg. Don't fear upper body training — it creates beautiful definition.
Explore Full Nutrition Guide
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