Upper body workout for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 8 to 9 exercises, about 67 minutes and 530 kcal on average. Most sets go to arms, legs and back.
- Level: Intermediate
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 48
For people who already know the basic lifts and have trained for at least a couple of months: higher volume, with supersets.
Workouts in this program
1. Back and chest
| Straight-arm cable pulldown | 4 × 15 |
| Lat pulldown | 4 × 12 |
| Assisted wide-grip pull-ups | 4 × 12 |
| Seated cable row | 4 × 12 |
| Single-arm cable bent-over row | 4 × 12 |
| Seated machine chest press | 4 × 12 |
| Incline Smith machine press | 4 × 12 |
| Machine fly | 4 × 12 |
2. Arms and shoulders
3. Legs and abs
| Dumbbell reverse lunge | 3 × 12 |
| Leg press | 3 × 12 |
| Seated leg extension | 3 × 12 |
| 45-degree hyperextension | 3 × 12 |
| Lying leg curl | 3 × 12 |
| Smith machine calf raise | 3 × 12 |
| Seated calf raise | 3 × 12 |
| Decline bench crunchsuperset | 3 × 12 |
| Captain's chair leg raisesuperset | 3 × 12 |
4. Back and chest
| Assisted wide-grip pull-ups | 4 × 12 |
| Reverse-grip lat pulldown | 4 × 12 |
| Barbell Pendlay rowsuperset | 4 × 12 |
| Single-arm dumbbell row, rightsuperset | 4 × 12 |
| Push-ups | 4 × 12 |
| Barbell bench press | 4 × 12 |
| Dumbbell flat bench fly | 4 × 12 |
| Chest dip | 4 × 12 |
5. Arms and shoulders
6. Legs and abs
| Barbell deadlift | 3 × 12 |
| Barbell split squat | 3 × 12 |
| Dumbbell Romanian deadlift | 3 × 12 |
| Seated leg extension | 3 × 12 |
| Lying leg curl | 3 × 12 |
| Barbell standing calf raises | 3 × 12 |
| Seated calf raise | 3 × 12 |
| Machine crunchsuperset | 3 × 12 |
| Decline bench oblique crunchsuperset | 3 × 12 |
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
Point your iPhone camera to download
