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.

Oefeningen

Oefening 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6 Sets × Herh.

3min Rust

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

Oefening 2

Barbell Bent-Over Row

Lats, Mid Back, Biceps

4×6 Sets × Herh.

3min Rust

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

Oefening 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Sets × Herh.

2–3min Rust

Core and glutes braced tight. Bar path straight up.

Oefening 4

Pull-up

Lats, Upper Back, Biceps, Core

3×max Sets × Herh.

2min Rust

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

Oefening 5

Dips

Triceps, Chest, Front Delts

3×8 Sets × Herh.

90s Rust

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

Oefening 6

Barbell Shrugs

Upper Traps, Grip

3×12 Sets × Herh.

60s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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).

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.