So you want to build upper body strength?
This is a straightforward upper body strength plan designed to be followed exactly as written. It’s split into three upper-body workouts per week, and you repeat the same three sessions each week so you can focus on getting stronger rather than constantly changing exercises.
The workouts are not tied to specific days of the week. Instead, they are training days that should be spaced out with at least one rest day in between. For most people, that means something like training on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday. The important thing is avoiding three consecutive training days.
Each session has a slightly different emphasis. One focuses more on pushing movements, one focuses more on pulling movements, and the third combines both. Across the week, this keeps the shoulders balanced and allows you to train hard without overloading the same muscles every session.
You should run the plan for around eight weeks before making changes. Strength improves through consistency and progression, not variety, so resist the temptation to swap exercises or add extra work.
Warm-Up (Before Every Session)
5–10 minutes of light cardio (rower, bike, brisk walk)
Then:
- 2 light warm-up sets of your first compound lift
- Shoulder circles and band pull-aparts if available
Do not skip warm-ups. Upper body strength work is demanding on shoulders and elbows.
Day 1 – Upper Body Strength (Push Emphasis)
Barbell Bench Press
- Sets: 5
- Reps: 5
- Rest: 2–3 minutes
How To Do It
Lie on a flat bench with feet planted firmly on the floor. Grip the bar slightly wider than shoulder width. Lower the bar under control to your mid-chest, then press it back up until your arms are fully extended.
Why It’s Included
The bench press is one of the most effective upper body strength builders. It targets the chest, shoulders, and triceps while allowing heavy loading and clear progression.
Overhead Barbell Press
- Sets: 4
- Reps: 5
- Rest: 2–3 minutes
How To Do It
Stand with the bar resting across the front of your shoulders. Brace your core and press the bar straight overhead until your arms lock out. Lower it back to shoulder height under control.
Why It’s Included
This builds raw shoulder and triceps strength and carries over to pressing power in general. It also exposes weak points quickly, which is useful for strength development.
Incline Dumbbell Press
- Sets: 3
- Reps: 8
- Rest: 90 seconds
How To Do It
Set a bench to a slight incline. Lower the dumbbells slowly to chest level, then press them back up while keeping control throughout the movement.
Why It’s Included
This adds volume without excessive joint stress and helps build upper chest and shoulder strength to support the main lifts.
Lateral Raises
- Sets: 3
- Reps: 12–15
- Rest: 60 seconds
How To Do It
Hold dumbbells at your sides. Raise them out to shoulder height with a slight bend in the arms, then lower slowly.
Why It’s Included
Stronger side delts improve shoulder stability and pressing performance. This is accessory work, not a momentum exercise.
Triceps Pushdowns
- Sets: 3
- Reps: 10–12
- Rest: 60 seconds
How To Do It
Using a cable machine, push the handle down until your arms are fully extended. Keep elbows tucked in.
Why It’s Included
Stronger triceps directly improve bench and overhead pressing strength.
Day 2 – Upper Body Strength (Pull Emphasis)
Dead Hang Pull-Ups or Lat Pulldown
- Sets: 5
- Reps: 5–8
- Rest: 2–3 minutes
How To Do It
For pull-ups, hang from a bar and pull your chest toward it by driving elbows down. For lat pulldowns, pull the bar to upper chest level with control.
Why It’s Included
Vertical pulling builds upper back and arm strength while keeping shoulders balanced against pressing volume.
Barbell Bent-Over Row
- Sets: 4
- Reps: 6
- Rest: 2–3 minutes
How To Do It
Hinge at the hips with a flat back. Pull the bar toward your lower ribs, squeezing your shoulder blades together.
Why It’s Included
Rows are essential for upper back strength, posture, and shoulder health. They directly support pressing strength.
Seated Cable Row
- Sets: 3
- Reps: 8–10
- Rest: 90 seconds
How To Do It
Pull the handle toward your torso while keeping your chest tall. Control the movement both ways.
Why It’s Included
This adds controlled volume for the mid-back without lower back fatigue.
Face Pulls
- Sets: 3
- Reps: 12–15
- Rest: 60 seconds
How To Do It
Pull the rope toward your face, separating your hands at the end. Focus on squeezing the upper back and rear delts.
Why It’s Included
Face pulls protect the shoulders and improve pulling mechanics. They are not optional.
Barbell or Dumbbell Curls
- Sets: 3
- Reps: 10–12
- Rest: 60 seconds
How To Do It
Curl the weight with control. No swinging.
Why It’s Included
Stronger biceps improve pulling strength and elbow stability.
Day 3 – Upper Body Strength (Mixed)
Close-Grip Bench Press
- Sets: 4
- Reps: 6
- Rest: 2–3 minutes
How To Do It
Grip the bar slightly narrower than standard bench. Lower to chest and press up.
Why It’s Included
This overloads the triceps while still being a heavy compound lift, improving overall pressing power.
One-Arm Dumbbell Row
- Sets: 4
- Reps: 8 each side
- Rest: 90 seconds
How To Do It
Support one knee and hand on a bench. Pull the dumbbell toward your hip.
Why It’s Included
This builds unilateral strength and reinforces good pulling mechanics.
Push-Ups (Weighted If Needed)
- Sets: 3
- Reps: 10–15
- Rest: 60–90 seconds
How To Do It
Maintain a straight body line. Lower chest to the floor and press back up.
Why It’s Included
Push-ups build pressing endurance and shoulder stability without heavy joint load.
Rear Delt Flyes
- Sets: 3
- Reps: 12–15
- Rest: 60 seconds
How To Do It
Use light weights. Raise arms out and back while squeezing shoulder blades.
Why It’s Included
Rear delts are critical for shoulder balance and injury prevention.
Farmer’s Carries
- Sets: 3
- Duration: 30–45 seconds
- Rest: 60 seconds
How To Do It
Hold heavy dumbbells and walk with controlled steps.
Why It’s Included
This builds grip, upper back, and shoulder stability, all of which support upper body strength.