Build MuscleIntermediate8 weeks50-65 min

Upper Body Sculptor

A targeted upper-body hypertrophy program emphasizing chest, back, shoulders, and arms. Uses a variety of compound and isolation movements to build a well-proportioned upper body.

Equipment Needed

BarbellDumbbellsCable Machine

Target Muscles

ChestBackShouldersArms

Weekly Schedule

Monday

Chest + Triceps
  • Bench Press
  • Incline Dumbbell Press
  • Cable Flyes
  • Tricep Pushdowns

Tuesday

Back + Biceps
  • Barbell Rows
  • Lat Pulldown
  • Face Pulls
  • Barbell Curls

Wednesday

Rest

Rest day — recovery is essential for progress.

Thursday

Shoulders
  • Overhead Press
  • Lateral Raises
  • Rear Delt Flyes
  • Shrugs

Friday

Arms
  • Hammer Curls
  • Skull Crushers
  • Concentration Curls
  • Tricep Kickbacks

Saturday

Light Cardio / Abs
  • Walking
  • Planks
  • Crunches

Sunday

Rest

Rest day — recovery is essential for progress.

Rest Guidance

Rest 60-90 seconds for compounds, 45-60 seconds for isolations.

Safety Tips

  • ✓Warm up rotator cuffs before pressing.
  • ✓Use full range of motion on every rep.
  • ✓Don't neglect rear delts and upper back.
  • ✓Adjust grip width if you feel joint pain.
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