Upper Body Elite

Six days of upper body with minimal leg work. Beach body specialization for when looking good in a tank top is the only goal that matters.

IntermediateLong sessionshypertrophy
Days a week6
Exercises20
Focus5muscles

Who it's for

A 6-day intermediate program with extra work for chest, back, shoulders, biceps and triceps: 20 exercises across 6 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

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

Day 1

Chest

Chest focus

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Cable Fly

Day 2

Back

Back focus

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

Day 3

Shoulders

Shoulder focus

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise

Day 4

Arms

Arm focus

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Hammer Curl
  4. 4Cable Tricep Pushdown

Day 5

Legs

Leg maintenance

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press

Day 6

Upper Volume

Upper pump

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

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
Shoulders19.5Optimal
Chest16.5High
Triceps16.5High
Back13.5Moderate
Glutes12Optimal
Biceps10.5Optimal
Hamstrings9Moderate
Lats7.5Maintenance
Quadriceps7.5Maintenance
Abs3Maintenance
Traps3Maintenance
Forearms1.5Maintenance

Similar programs

Run this program free.

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

Start training freeCompare the plans