Upper Body Focus

A hypertrophy-focused specialization plan that directs most weekly work toward the chest, back, shoulders and arms. The 4-day variant spreads upper-body training across three sessions, while the 3-day variant uses two; both keep one short lower-body day with deliberately reduced volume. It is designed for lifters with some training experience who want to prioritize the upper body while keeping gym-based leg work lower.

Who is this plan for?

• Lifters with some training experience who want to prioritize the chest, back, shoulders and arms
• People who want to keep gym-based leg volume lower, for example because running, cycling or another sport already uses lower-body recovery capacity
• Able to train consistently 3 or 4 days per week
• Access to a well-equipped gym

How it works

• Split: The 4-day variant uses three upper sessions and one lower session; the 3-day variant uses two upper sessions and one lower session. Chest, back, shoulders and arms are trained on two days per week in both variants.
• Double progression: Loaded exercises stay within their configured rep range. Once you reach the top end on every set, the load increases and the rep target returns to the lower end of the range. After two failed progression attempts, the configured 10% deload applies.
• Pull-up: The Pull-up uses rep-only progression and adds one rep after a successful session. After three failed progression attempts, the target drops by two reps. The exercise note provides one easier and one harder manual catalog alternative.
• Deliberately reduced lower-body work: The quads, hamstrings, glutes and calves remain in the plan, but receive substantially less weekly work than the upper body.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant