Upper Body Blast

Five days of upper body focus with just enough leg work to maintain. Perfect for summer prep when the beach body matters most.

IntermediateStandard sessionshypertrophy
Days a week5
Exercises20
Focus5muscles

Who it's for

A 5-day intermediate program with extra work for chest, back, shoulders, biceps and triceps: 20 exercises across 5 sessions a week.

Focus muscles: Chest, Back, Shoulders, Biceps, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

5 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push Power

Heavy push work

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Cable Tricep Pushdown

Day 2

Pull Power

Heavy pull work

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Barbell Curl

Day 3

Legs

Lower maintenance

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Dumbbell Lunge

Day 4

Push Volume

High volume push

  1. 1Dumbbell Bench Press
  2. 2Dumbbell Lateral Raise
  3. 3Cable Fly
  4. 4Dips

Day 5

Pull Volume

High volume pull

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3Cable Face Pull
  4. 4Dumbbell Hammer Curl

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Back18Optimal
Chest15Optimal
Glutes15Optimal
Shoulders15Optimal
Biceps12Optimal
Triceps12Optimal
Hamstrings10.5Optimal
Lats10.5Moderate
Quadriceps10.5Moderate
Traps4.5Maintenance
Abs1.5Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Upper Body Blast in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans