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Upper body workout plan

Upper body workout plan for massive growth.

This Upper body workout plan will give a massive boost to your growth.

Do you want to build a massive upper body? Then you have come to the right place because in this article I, am going to share with you an intense 4-week upper body workout plan which will immensely help you to gain a massive upper body muscle mass. This upper body workout plan will provide you a complete guideline to train your upper body in a best possible way.

Also Read: – Gym workout plan for beginners

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This upper body workout plan has a different working out pattern, that will help you to achieve your goals 2 times faster. The compound movements mentioned in this plan will help you to develop overall upper body muscles. and because of an intense upper body workout plan, it will help you to reduce overall body fat percentage also.

What are compound movements?

upper body workout plan
Compound movement

Compound movements are those movements (Exercise) which involves two or more than two muscles when you perform compound movements. The best example of a compound movement

Squat.is squat.

Why compound movements are essential for massive muscle gain?

when you perform compound movement you involve more than one muscles. due to the involvement of more than one muscles these all muscles grow simultaneously and get the much faster result.

Examples of compound movement

  1. Deadlift.
  2. Pull-ups.
  3. Lunges.
  4. Overhead presses.
  5. Kettlebells.
  6. Rows
  7. Dumbbell thrusters.

This upper body workout plan is a 3 day per week workout plan. and this makes it more beneficial for you to gain some massive muscle mass because under this workout plan you are going to hit the gym 3 days a week and the remaining days will be your recovery days.

Why recovery days are essential Key For Muscle building?

upper body workout plan
Recovery day is key to gain faster muscle

Recovery days plays a significant role in gaining muscle mass. They are as equally important as workout days. Due to the lifting of heavy weights, your muscle fibers get to break down and to recover these breakdowns your body needs proper rest and proper diet. so under this upper body workout plan, you will get 4 days to recover your muscles.

Do you know? On rest days your muscles grow much faster as compared to workout days. Under this workout plan, you will get equal time to recover your muscles and grow them much faster.

Workout plan

Day 1-     Monday Chest /Triceps

Exercise 1  Barbell flat bench press
Bench-press-2Bench-press-1

Set 4, Reps 10 to 12.

How to do Bench press?

  1. Put the weight into the barbell, lay down on a flat bench grab the barbell with the grip more extensive than your shoulders.
  2. Pick the bar up from the stand bringing your arms straight upward locking your elbow.
  3. This will be your starting position.
  4. Then slowly bring ta barbell down toward your chest, touch it lightly with your chest then push it back to the starting position.
  5. Repeat this process for 10 to 12 time keeping your form proper. Take 60 to 90 seconds rest between each set.
  6. Make sure to breathe in while bringing the barbell toward your chest, and breathe out while pushing the barbell up.

The barbell flat bench press is a fantastic exercise to develop your overall chest muscles. it also involves your triceps and shoulders muscles. So, when you are doing barbell presses you are hitting your three muscles group rather than one.

Exercise 2    Triceps extension
Lying-triceps-press-1?Decline ez bar triceps extension with barbell 1

Set 4, reps 10 to 12.

How to do the Tricep extension?

  1. Grab an E-Z triceps extension bar, put some weight into it.
  2. Then lay down on a flat bench. Lift the E-Z bar and make a straight arm position.
  3. Then slowly bring the bar toward your four head bending your elbow then push it back to the initial position. repeat this process 10 to 12 time.
  4. Take 60 seconds rest between each set

Triceps extension is a great exercise to build a massive triceps. Triceps extension is also a very popular exercise among the top bodybuilders.

Exercise 3 Incline dumbbell press
Dumbbell-incline-bench-press-2Dumbbell-incline-bench-press-1

Set 4, Reps 10 to 12.

How to do the incline dumbbell press?

  1. Lay down on an incline bench grabbing the dumbbell in both hands palm facing toward sealing, keeping elbow locked.
  2. This will be your starting position.
  3. Now slowly bring down both the dumbbells toward your chest keeping your form stable. Lightly touch the dumbbells to your chest, then push them back upward.
  4. Make sure while doing dumbbell press you try to keep all the tension on your upper chest muscle (Pectoral muscle).
  5. Make sure you inhale while lowering the barbell, and exhale while pushing it back.

Incline dumbbell press is an ideal exercise for the development of the upper chest, it also helps you to develop overall chest, but it primarily focusses on upper chest (pectoral) muscle.

Exercise 4 Dips
Dips

Set 4, Rep 6 to 8.

How to do the dips?

  1. Grab the parallel bars jump up and straighten your arms.
  2. This will be your starting position.
  3. Now slowly lower your body by bending your arms while leaning your upper body forward.
  4. Lower down until your shoulders are below your elbows.
  5. Now lift your body by straightening your elbows.
  6. Make sure you inhale while bringing your body down, and exhale while pushing it up.

Dips are one of the great compound exercises. it targets your chest, triceps, shoulders muscles at the same time.

Exercise 5 Reverse pull downReverse-grip-triceps-pushdown-1

Set 4, Reps 10 to 12

How to do the reverse pulldown?

  1. Set a straight bar or E-z bar attachment on a high pulley machine.
  2. Keeping your face toward the bar attachment, grab the bar with the palm facing up at shoulder level width.
  3. This will be your starting position.
  4. Lower the bar until your arms get fully extended and wait for a second.
  5. Now slowly bring it up back to the starting position
  6. Repeat this process for 10 to 12 time.

Exercise 6 Dumbbell pullovers
Dumbbell-bent-arm-pullover-2

Set3, Reps 6 to 8.

How to do the dumbbell pullover?

  1. Select a dumbbell which should weight according to your capability.
  2. Hold the dumbbell from one end using your both the hand, such that your palms touch one head of the dumbbell.
  3. Bring the dumbbell close to your chest and lie down on a bench perpendicular to the longer edge.
  4. Only your upper back and neck should be on the bench.
  5. Now stretch out your leg, bend your knees, bring your hips little down, keep your legs flat on the floor.
  6. Raise the dumbbell over your chest, keep your elbows little bend.
  7. Now move the dumbbell slowly over your head toward the floor and stop when you feel that your chest is fully stressed.
  8. Now slowly bring the dumbbell back to its initial position squeezing your chest
  9. Make sure you inhale when you lower the dumbbell toward the floor and exhale when you bring the dumbbell to its initial position.

Day 2  will be the rest day.

Day 3    Back/Biceps

Exercise 1  Deadlift
Deadlift illustration

Set 5, Rep 5.

How to do deadlift?

  1. Take a Bar, put it on the floor and load it with weight.
  2. Place your both the feet inside the bar.
  3. Bend your knee down
  4. Grab the bar at shoulder level width.
  5. Take a long breathe and hold it.
  6. Keeping your back straight lift the bar to standing position.
  7. Wait for a second in the standing position while keeping your knee and hips locked.
  8. Now slowly bring the bar back on the floor by bending your knee and moving your hips down.
  9. Wait for a second and repeat the whole process.

Exercise 2 Bicep curl
Close-grip-standing-bicep-curls-1Bicep-curls-2

Set 4, Rep 10 to 12

How to do the bicep curl? 

  1. Grab a bicep curl bar at shoulder level width.
  2. Make sure you keep your feet’s shoulder level apart from each other
  3. Keep your body straight, arms by side of your body.
  4. Now keeping your arms locked, curl the bar up by using your elbow and forearms.
  5. Stop for a second when you reach your maximum contraction level.
  6. Now slowly bring the barbell down in its initial position.
  7. Repeat this process for the recommended time.

Exercise 3  Wide grip lat pulldown
Wide grip lat pull down 2Wide grip lat pull down 1

Set 4, Rep 12

How to do wide grip lat pulldown?
  1. Set a full straight bar on the pulley machine.
  2. Sit down on the bench keeping your face toward the pully machine.
  3. Set your both the feet’s flat on the floor.
  4. Grab the bar with an overhand grip at the distance twice of your shoulder distance.
  5. Keeping your back straight and stable pull the bar toward your chest.
  6. Hold the position for a second.
  7. Make sure while pulling the cable toward your chest, you contract your back muscle.
  8. Now slowly get back to the initial position.
  9. Make sure you exhale while pulling the chest toward your chest, and inhale while returning to the initial position.

Exercise 4 Chin-ups
Chin-ups-2Chin-ups-1

Set 5, Reps 5

How to do Chin ups?

  1. Grab a pull up bar with the palm facing your torso.
  2. Make sure your grip should be closer than shoulder level.
  3. At this position your arms should be fully extended, your torso should be as straight as possible, your chest should be stretched out, and your lower back should be curved.
  4. Now as you exhale pull your torso up until your chin touch the bar, make sure your forearms should not be involved in any activity other than holding the bar, your upper arms should be involved.
  5. Wait for a second and Contract your arms and back muscles as much as possible.
  6. Get back to the initial position and inhale.
  7. Repeat the process as prescribed.

Exercise5 One-arm Dumbbell Rows.
Rear-deltoid-row-2Rear-deltoid-row-1

Set 4, Rep 12.

How to do dumbbell rows?

  1. Take a flat bench and put the dumbbell on each side of the rows.
  2. Put your right leg on top of the bench on one end.
  3. Bend down your tors from the waist until your upper body is parallel to the bench.
  4. Put your right hand on another end of the bench.
  5. Now grab the dumbbell facing your palm toward your torso and keeping your lower back straight.
  6. Keep in mind that this will be your starting position.
  7. Now raise the dumbbell toward the side of your chest, keeping your upper arms close to your sides and your torso stationary.
  8. Keep in mind your forearms should not be involved in any other work except holding the dumbbell.
  9. Raise the dumbbell until you reach the level of maximum contraction and wait for a second
  10. Now bring the dumbbell slowly to its initial position.
  11. Repeat the process for the recommended time.
  12. Switch side and repeat the process with another arm.

Exercise 6 Preacher curls
Preacher-curl-3-1Preacher-curl-3-2

Set 4, Reps 12.

How to do the preacher curl?

  1. To perform preacher curl you will need a preacher bench.
  2. Grab an E-z curl bar and sit on a preacher bench.
  3. Place your upper arms on the preacher bench pad.
  4. Keep in mind while grabbing the bar that your palm should be facing forward and a little bit tilted inward due to the shape of the bar.
  5. As you breathe in, lower the bar until your upper arms are fully extended.
  6. As you breathe out, use your biceps to curl the bat up until your biceps are fully contracted. Squeeze the biceps and hold this position for a second.
  7. Repeat the process for the recommended time.

Day 4 will be the rest day.

Day 5       Shoulder/Forearms

Exercise 1  Overhead press
Barbell shoulder press 1Barbell shoulder press 2

Set 5, Rep 5.

How to do the overhead press?

  1. Grab a bar with your palm with the overhand grip (your palms facing downward) at shoulder level apart from each other.
  2. Keep your feet shoulder level apart from each other and your back straight
  3. Bring the bar toward your chest by curling your arms. keep the bar closer to your body and your forearms creating a vertically straight line. this will be your starting position.
  4. Press the bar over your head in a straight line and contract your shoulder muscles as much as possible, wait for a second.
  5. keeping the proper form bring the bar back to its starting position.
  6. Repeat the process for the recommended time.
  7. Be safe while doing this exercise make sure that the bar does not hit your chin.

Exercise 2 Arnold Press
Arnold press 1Arnold press 2

Set 4, Rep 8.

How to do the Arnold press?

  1. Stand up on your feet at the hip level distance apart from each other grabbing dumbbell at shoulder height. palm facing inward.
  2. This will be your starting position.
  3. push the dumbbell over your head by rotating your wrist up until your arms are fully extended
  4. wait for a second, contract your shoulder and slowly get back to the starting position.

Exercise 3 Dumbbell lateral raise
Dumbbell-lateral-raises-2Dumbbell-lateral-raises-1

Set 4, Rep 10 to 12.

How to do dumbbell lateral raise?

  1. Stand up on your feet, grabbing dumbbells by the sides of you, facing your palm towards you.this will be your starting position.
  2. Keeping your torso stable lift the dumbbells to your sides with the slight bend on elbow and hands little bit tilted forward.
  3. keep going up until your arms are parallel to the floor. make sure you exhale while executing this and wait for a second at the top.
  4. lower the dumbbells back to the starting position. make sure you inhale while you lowering the dumbbells to starting position.
  5. Repeat the process for the recommended time.

Exercise 4  Barbell wrist curl

Set 4, Rep 10 to 12.

How to do barbell wrist curl?

  1. Sit down on a bench. grabbing a barbell with your palm facing opposite to your body rest your forearms back on your thighs. this will be your starting position.
  2. Now using your wrist curl the barbell toward the ceiling as much as you can and hold the position for a second.
  3. Now slowly bring the barbell to the starting position. make sure you allow the barbell to roll on into the nook of your fingertips.

Exercise 5 Reverse Barbell curl

Set 5,Rep 5

How to do the reverse barbell wrist curl?

  1. Stand up on your feet. grab a barbell with overhead grip (your palm facing downward) at shoulder level. keep your upper arm and elbows by your sides. this will be your starting position.
  2. Now curl the bar toward your upper chest as much as you can. hold for a second and contract your forearms muscles. make sure you exhale while curling the barbell up.
  3. Now slowly bring the barbell back to its starting position. make sure you inhale while bringing the barbell to its starting position.
  4. Repeat the process for the recommended time.

Day 6 and 7 will be the rest day.

Important Points
  • Follow this plan for 4 weeks for better results.
  • Lift the weight according to your capacity.
  • Try to make mind and muscle connection
  • Consume more protein on rest days.

So, friends thats all from my side. this upper body workout plan is a perfect workout plan for those who want to see a massive growth in their results. under this upper body workout plan, I have put more attention on compound movements, this plan will help you to achieve your goal.

If you want to know the answer to any question related to this upper body workout plan or of any other question.you are free to ask me by commenting below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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2 thoughts to “Upper body workout plan for massive growth.”

  1. Good article for me because i am starting gym at home so i will fellow your tips that you are give in this article……..
    Give more tips about at home exercise
    Thank you

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