Upper Body Workout

Your 5-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 5 weeks, with 5 workout days per week.

Guidelines

Hover over the main exercise image to make edits.
Clone, change the weeks or delete the workout.
Click on input rows to update your progress.
Save changes to track your progress week by week.

Barbell Push Press

Barbell Push Press

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Barbell Bent Over Row

Barbell Bent Over Row

Weighted Chin Up

Weighted Chin Up

Machine Shoulder Press

Machine Shoulder Press

Barbell Flat Bench Press

Barbell Flat Bench Press

Barbell Push Press

Dumbbell Incline Bench Press

Barbell Bent Over Row

Weighted Chin Up

Machine Shoulder Press

Barbell Flat Bench Press

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Body Weight Pull Up

Body Weight Pull Up

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise

Cable Triceps Kickback

Cable Triceps Kickback

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Machine Triceps Extension

Machine Triceps Extension

Body Weight Pull Up

Dumbbell Hammer Biceps Curl

Dumbbell Rear Delt Raise

Cable Triceps Kickback

Dumbbell Incline Bench Row

Machine Triceps Extension

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Barbell Standing Shoulder Press

Barbell Standing Shoulder Press

Cable Front Raise

Cable Front Raise

Barbell Reverse Grip Bent Over

Barbell Reverse Grip Bent Over

Dumbbell Concentration Biceps Curl

Dumbbell Concentration Biceps Curl

Machine Assisted Chin Up

Machine Assisted Chin Up

Cable Rope Biceps Curl

Cable Rope Biceps Curl

Barbell Standing Shoulder Press

Cable Front Raise

Barbell Reverse Grip Bent Over

Dumbbell Concentration Biceps Curl

Machine Assisted Chin Up

Cable Rope Biceps Curl

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Smith Machine Incline Bench Press

Smith Machine Incline Bench Press

Machine Chest Press

Machine Chest Press

Weighted Dip Chest Variation

Weighted Dip Chest Variation

Cable Incline Bench Fly

Cable Incline Bench Fly

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Cable Chest Press Standing

Cable Chest Press Standing

Smith Machine Incline Bench Press

Machine Chest Press

Weighted Dip Chest Variation

Cable Incline Bench Fly

Dumbbell Flat Bench Press

Cable Chest Press Standing

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Barbell Shrug

Machine Upright Row

Machine Upright Row

Cable Wide Grip Lat Pull Down

Cable Wide Grip Lat Pull Down

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Barbell T Bar Row

Barbell T Bar Row

Cable Straight Arm Pull Down

Cable Straight Arm Pull Down

Machine Upright Row

Cable Wide Grip Lat Pull Down

Dumbbell Side Lateral Raise

Barbell T Bar Row

Cable Straight Arm Pull Down

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Aggregated Volume

Weekly Completion

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