MUSCLE GAIN · INTERMEDIATE · FULL GYM · 3 DAYS/WEEK
Upper Body Focus workout program
8-week upper-body emphasis with one light lower-body session per week to keep legs honest. Chest, back, shoulders, and arms cycle through heavy and pump days. Who this is for: lifters chasing a fuller upper body.
24-week block · sessions repeat each week
The workouts
Day 1 — Upper Heavy
- Bench Press (Barbell)3 × 8
- Bent Over Row (Barbell)3 × 8
- Overhead Press (Barbell)3 × 8
- Pull Up3 × 6
- Triceps Dip (Weighted)3 × 10
- EZ Bar Biceps Curl3 × 10
Day 2 — Upper Pump
- Incline Bench Press (Dumbbell)3 × 10
- Seated Cable Row - Bar Grip3 × 12
- Arnold Press (Dumbbell)3 × 12
- Lat Pulldown (Cable)3 × 12
- Cable Fly Crossovers3 × 15
- Hammer Curl (Dumbbell)3 × 12
- Triceps Rope Pushdown3 × 12
Day 3 — Light Lower
- Goblet Squat3 × 12
- Romanian Deadlift (Dumbbell)3 × 12
- Leg Press (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Calf Press (Machine)3 × 20
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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