Muscle Building
The primary goal recorded for this template.
Workout template
Upper Body Workout
A balanced upper-body day built around pressing, rowing, pulling, and arm accessories.
Intermediate
The intended experience level and programming complexity.
60 min
The estimated length of each training session.
Intermediate
Lifters who want a straightforward upper session they can run once or twice per week.
Barbell, Cable, Dumbbell
The main equipment required to run the workout as written.
4 days / week
The number of weekly sessions in the template.
Warm-up guidance
Prime the upper back and shoulders first, then take a few ramp-up sets on the main press.
Progression guidance
Progress the first press and row as a pair, then add small improvements on the rest of the session.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Upper
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press - Medium Grip | Primary lifts | 4 | 5-8 | 2 min 30 sec | Use a setup you can repeat every week. |
| Bent Over Barbell Row | Primary lifts | 4 | 6-8 | 2 min 30 sec | Own the torso angle and row to the same point each rep. |
| Wide-Grip Lat Pulldown | Secondary work | 3 | 8-12 | 1 min 30 sec | Think elbows down and chest tall. |
| Dumbbell Shoulder Press | Secondary work | 3 | 8-10 | 1 min 15 sec | Keep the dumbbells stacked over the elbows. |
| EZ-Bar Curl | Arms | 3 | 10-12 | 45 sec | Use the full range instead of half reps. |
| Reverse Grip Triceps Pushdown | Arms | 3 | 10-12 | 45 sec | Keep the upper arm quiet and lock out hard. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Bench Press - Medium Grip
Bent Over Barbell Row
Wide-Grip Lat Pulldown
Dumbbell Shoulder Press
EZ-Bar Curl
Reverse Grip Triceps Pushdown
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseEZ-Bar Curl
EZ-Bar Curl is a beginner-friendly arm exercise performed with an EZ bar.
View exerciseReverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown is a beginner-friendly arm exercise performed with a cable station.
View exerciseWide-Grip Lat Pulldown
Wide-Grip Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Upper Body Workout.
Who is Upper Body Workout best for?
Lifters who want a straightforward upper session they can run once or twice per week.
How often should I run Upper Body Workout?
This template is structured around about 4 training days per week.
Can I swap exercises in Upper Body Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Progress the first press and row as a pair, then add small improvements on the rest of the session.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.