Upper Body Training For Lightening Fast Size and Strength

Ok broseph or brosephina, it's time to get those spaghetti strings you call arms into gear. Many of us are looking to put on upper body size and strength. Going to the gym and wandering around aimlessly produces no results. You need a good plan. The fastest way to put on good muscle in to lift heavy with a variation of exercises that hit all muscle groups in a variety of movement patterns. This Upper body strength and size progression starts with a major lift at a maximal load to develop pure strength and then introduces volume for hypertrophy and gained muscle size. The exercises target different movement patterns for pushing and pulling. There is some isolation work as well to help target mechanical weaknesses of some of the smaller muscle groups and contribute to the larger movements. Try this program for 5 weeks and expect rapid progress and increased upper body size.  Then change the exercises to avoid plateaus. This is a 4-day program with 1 rest day between sessions. The program can be completed with minimal equipment, just a barbell, bench, and dumbbell and rings. Enjoy!


Day 1

  1. Bench Press 6x2 to a 2 rep Max
  2. Narrow Grip Bench 3x8 reps
  3. Arnold Press  3x12 reps
  4. Skull Crushers on the rings  3x10
  5. DB Chest fly + DB Press 2x10 reps
  6. Banded resisted tricep press downs 3x30 reps

Day 2

  1. Snatch Grip High Pull 5x5
  2. Weighted pull up 6x2
  3. Bent Over Row 3x8 reps
  4. Hammer Curls 3x10
  5. Dumbbell hang Clean 50 reps at 55/35lbs for time
  6. Barbell in rack inverted row 2x failure

Day 3

  1. Pin Press 6x2
  2. Strict Press 5x5
  3. Weighted Dips 3x10
  4. Band resisted Push Ups 2x failure
  5. Dumbbell pull -overs 2x20

Day 4

  1. Chinese Row 5x5
  2. Single Arm Row 3x10
  3. 3 rounds for time of : 5 chin-ups,  5 wide grip pull-ups, 5 behind the neck pull ups
  4. 3x10 barbell curl
  5. 3x15 dumbell incline curls
  6. Ring Row 2x failure
Brennah Rosenthal