Upper Body Focus

A hypertrophy split that emphasizes the upper body — chest, back, shoulders and arms get the bulk of the volume, while the legs are held with one short maintenance day. In two variants (3 or 4 days). Ideal if your legs already get worked through running, cycling or your sport and you want to grow up top.

Who is this plan for?

• For anyone who wants to emphasize the upper body — chest, back, shoulders, arms
• Runners, cyclists or athletes whose legs are already worked by their training
• Intermediate to advanced: the basic lifts are already clean
• 3 or 4 days a week, full gym

How it works

• Upper body in focus, legs on maintenance: The upper days carry the volume; one short leg day holds legs, glutes and calves — deliberately reduced, not dropped.
• Every upper muscle 2× per week: Push and pull days alternate, plus a shoulder/arm day. High volume spreads out cleanly instead of piling into one session.
• Double progression: Stay in the rep range. Hit the top end on every set with clean form and you add weight. Pull-ups climb via reps first, then added weight.
• Arms through the full length: Biceps and triceps are trained across two positions each — stretched (overhead, incline) and contracted. Train close to failure, 1–3 reps in the tank.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant