Upper Body Strength Workout

This upper body strength workout revolves around heavy compound lifts that deliver the most return for your time. It is ideal for intermediate lifters who want more pressing strength, rowing power, and total upper body mass. The structure is simple, demanding, and easy to progress week after week.

Exercises

Exercise 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6 Sets × Reps

3min Rest

Work at 80–85% of max. Use a spotter for safety.

Exercise 2

Barbell Bent-Over Row

Lats, Mid Back, Biceps

4×6 Sets × Reps

3min Rest

Back straight, parallel. Pull to stomach. Superset with bench press for efficiency.

Exercise 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Sets × Reps

2–3min Rest

Core and glutes braced tight. Bar path straight up.

Exercise 4

Pull-up

Lats, Upper Back, Biceps, Core

3×max Sets × Reps

2min Rest

Full dead hang. Retract shoulder blades to start. Go until form breaks.

Exercise 5

Dips

Triceps, Chest, Front Delts

3×8 Sets × Reps

90s Rest

Body upright for triceps focus. Lower until shoulders slightly below elbows.

Exercise 6

Barbell Shrugs

Upper Traps, Grip

3×12 Sets × Reps

60s Rest

Elevate shoulders as high as possible. Pause and squeeze at top. No rolling.

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

Is this workout good for building muscle?

Yes. This workout focuses on heavy compound movements (bench press, row, overhead press) which are proven to be the most effective for building overall upper body mass.

Should I do this 2 or 3 times per week?

2 times per week with 48–72 hours between sessions. Upper body muscle groups need recovery time to grow. Use the other days for lower body or rest.

What weight should I start with?

A weight where the last 1–2 reps of each set are challenging but form does not break. Start conservatively and add 2.5–5kg each week (progressive overload).

Track this workout in the FitPlanner app. It's free.

Download FitPlanner to log sets, save favorite routines, and follow your progress from session to session.