Upper Body Workout workout

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Push Press
1 8
2 8
3 8
4 8
Dumbbell Incline Bench Press
1 10
2 10
3 10
Barbell Bent Over Row
1 8
2 8
3 8
4 8
Weighted Chin Up
1 6
2 6
3 6
Machine Shoulder Press
1 10
2 10
3 10
Barbell Flat Bench Press
1 8
2 8
3 8
4 8
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Pull Up
1 8
2 8
3 8
4 8
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Dumbbell Rear Delt Raise
1 12
2 12
3 12
Cable Triceps Kickback
1 12
2 12
3 12
Dumbbell Incline Bench Row
1 8
2 8
3 8
4 8
Machine Triceps Extension
1 10
2 10
3 10
4 10
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Standing Shoulder Press
1 8
2 8
3 8
4 8
Cable Front Raise
1 12
2 12
3 12
Barbell Reverse Grip Bent Over
1 10
2 10
3 10
Dumbbell Concentration Biceps Curl
1 10
2 10
3 10
Machine Assisted Chin Up
1 8
2 8
3 8
4 8
Cable Rope Biceps Curl
1 12
2 12
3 12
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Smith Machine Incline Bench Press
1 8
2 8
3 8
4 8
Machine Chest Press
1 10
2 10
3 10
Weighted Dip Chest Variation
1 8
2 8
3 8
Cable Incline Bench Fly
1 12
2 12
3 12
Dumbbell Flat Bench Press
1 8
2 8
3 8
4 8
Cable Chest Press Standing
1 10
2 10
3 10
Day 5 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Shrug
1 8
2 8
3 8
4 8
Machine Upright Row
1 10
2 10
3 10
Cable Wide Grip Lat Pull Down
1 10
2 10
3 10
4 10
Dumbbell Side Lateral Raise
1 12
2 12
3 12
Barbell T Bar Row
1 8
2 8
3 8
Cable Straight Arm Pull Down
1 10
2 10
3 10