Bodybuilding workout · Intermediate
Upper Body Hypertrophy
Single-session upper body: chest, back, shoulders and arms. Ideal for 2–3x per week upper/lower split.
- Exercises
- 7
- Total sets
- 23
- Minutes
- 55
Targets: Chest, Back, Shoulders, Biceps, Triceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Bench Press | 4 × 8-12 | 90s | Chest |
| Barbell Bent Over Row | 4 × 8-12 | 90s | Back |
| Barbell Seated Overhead Press | 3 × 8-12 | 90s | Shoulders |
| Dumbbell Lateral Raise | 3 × 12-15 | 60s | Shoulders |
| Pull-Ups | 3 × 8-12 | 90s | Back |
| Barbell Curl | 3 × 10-12 | 60s | Biceps |
| Barbell Lying Triceps Extension | 3 × 10-12 | 60s | Triceps |
Programs with these exercises
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
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Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
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Full Body Hypertrophy
One full-body session with compounds and key isolation. Good for 2–3 days per week.
7 exercises
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