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The Best Upper Body Workout Routine and Exercises

If you want an effective upper body workout optimized for muscle growth, then you need to read this article.

When it comes to picking a workout split that maximizes muscle growth, there’s a lot of factors that need to be considered.

But due to the optimal training frequency and realistic time commitment of an upper lower split, it makes it an effective split for many lifters that can be easily adjusted based on your training experience.

I’ve personally incorporated upper lower splits into my own training regimen for the past couple years and here’s where it’s gotten me (naturally, of course!):
upper body workout
There’s no doubt it works.

But the key is choosing the right upper body exercises to make up your science based workout. In this article, I’ll show you exactly how to do just that in a way that’s backed by science.

And if you’re a fan of science-based workouts (and programs), then you’re going to want to check out my programs. I’ve designed each of them to be a science-backed, all-in-one process that’ll take you to your dream physique in the fastest time possible. If you’re interested:

Click the button below to take my analysis quiz to discover the best program for you:

Also, stick around to the end of the article where I’ll provide you with a free downloadable PDF of the upper body workout that you can start using at the gym right away!

What is an Upper Lower Split?

First off, for those who are unaware, an upper lower split simply involves splitting up your workouts into upper and lower body workout days. Often 2 of each is performed every week. Ideally, you’d want to organize the split like so:

Sample Upper Lower Split







Although the exact days for each workout is not important, it’s best to include a rest day after two consecutive days of training to allow sufficient recovery.

How to Set Up Your Upper Body Workouts

Now as for the best exercises to include in your upper body workouts, a good way to set it up is by sticking to the following guideline:

Horizontal Push (e.g. dumbbell press)

Horizontal Pull (e.g. seated row)

Vertical Push (e.g. OHP)

Vertical Row (e.g. pull ups)

Accessory Movements (biceps, triceps, etc.)

Choosing your exercises in this fashion ensures that your muscles are worked in a balanced manner. This helps prevent imbalances from developing and helps target all of the upper body musculature. This also prevents certain stabilizer muscles from being overworked, since each plane of movement is addressed.
So with that being said, let’s take a look at what the optimal workout might look like.

Exercise 1 (Horizontal Push) – Incline Dumbbell Press

Through the added shoulder flexion of this movement, incline dumbbell presses will put more emphasis on the clavicular head of the pecs, or the upper chest, which is more often than not a weak point for most people.
upper body exercise
One EMG analysis by Bret Contreras found that out of 15 different chest exercises, incline dumbbell presses were found to be the most effective compound movement for upper chest activation.
Therefore, by starting with this exercise you’re able to effectively prioritize the upper chest.
And since utilizing dumbbells as opposed to a barbell more effectively prevents muscle imbalances from occurring and allows a greater range of motion, it makes incline dumbbell presses the ideal option for the horizontal push exercise of this workout.

Best Incline Setting

Now as for the best incline setting, research tends to show that the optimal bench angle is between 30 to 56 degrees.
I’ve personally found the best activation with a 30 degree incline, but experiment with it and see what best activates your chest (For more exercises, check out my article on the best chest workout for mass)

Exercise 2 (Horizontal Row) – Chest Supported Row

You want to move onto a horizontal rowing movement for your next upper body exercise.
As noted in my back workout article, my personal favorite is the chest-supported row which will effectively target pretty much all of the upper back musculature.
chest supported row upper body exercise
One study by Lehman and colleagues found that rowing movements provide similar levels of lat activation as lat pulldowns but more activation in other areas of the back like the traps and rhomboids.
Therefore, it’s essential to include at least one rowing exercise in your routine for both back width and thickness.
I suggest using some form of a chest-supported row in this upper body workout because it helps minimize the involvement of the lower back – which as you’ll see will be heavily involved in the next exercise.

Other Exercises

Other exercises like the barbell row do have their place for back development. But given that research shows they elicit high lower back involvement relative to other back exercises, their inclusion in an upper body workout needs to be carefully thought out.

And… Carefully thought-out training plans will be exactly what you get (and more!) when you sign up for our 3-on-1 coaching program. You are going to have a coach to focus solely on your training and making all your workouts customized to you, your goals, and the equipment you have available. A dietitian and I will also be available to guide you every step of the way. If that sounds good to you, then:

Click the button below to find out more about the 3-on-1 coaching program:

Exercise 3 (Vertical Push) – Standing Overhead Press

Next you want to move onto a vertical pressing movement.
The overhead press is an ideal choice due to the ability to easily overload it with weight and target several muscles at once.
standing overhead press
It mainly targets the anterior deltoid with some involvement of the lateral and posterior heads. It also heavily stresses the core, the triceps, and the serratus anterior muscle to help push and stabilize the weight overhead.
And, as explained in my shoulder workout article, I’d argue it’s the only upper body exercise needed for the anterior deltoid.
This is because studies like this one by Behren & buskies found the overhead press to be the best exercise for the anterior deltoid. It was shown to outperform dumbbell front raises by 41%!
Thus, this exercise is plenty of volume for your anterior deltoids.

Exercise 4 (Vertical Pull) – Pull-ups OR Lat-Pulldowns

Finally, you want to move onto a vertical pulling movement.
For those who are capable, I’d suggest adding in pull-ups given that they work pretty much all of your back musculature and also heavily involve your shoulder and scapular stabilizers.
upper body exercises for back
One study by Ness and colleagues found that pull-ups elicit similar lat activation as lat-pull downs but more biceps involvement.
In addition, one study from the Journal of Strength and Conditioning showed that subjects were able to pull 25% greater total weight with pull-ups as compared to lat pulldowns.
Therefore, one could make a case for the superiority of pull-ups to lat pulldowns.
But given that pull-ups are generally a lot more fatiguing, lat pull downs might be the better option here given that the previous upper body exercises are quite energy demanding.
So it’s really up to you, but again, including both in your weekly routine is definitely the best option.

Exercise 5 (Accessory Movement)– Incline Dumbbell Curls

The next two exercises are optional accessory movements for your upper body workout. These are more applicable for intermediate/advanced lifters as opposed to beginners, but I’ll talk more about this towards the end of the article.
With that being said, for the biceps, my go-to choice would be the incline dumbbell curl. As noted in my biceps workout,  it preferentially emphasizes the long head of the biceps which often doesn’t get as much attention.
incline dumbbell curls

Journal of Sports Science and Medicine Study

And as shown in this study from the Journal of Sports Science and Medicine, it enables the biceps to be active throughout the whole range of motion. This is beneficial since many biceps exercises only elicit high biceps activation at the start or end of the movement.
Since this exercise targets the long head of the biceps, you could simply choose a biceps exercise that emphasizes the short head on your other upper body day during the week. This way, both heads will be developed in a balanced manner overtime.

Exercise 6 (Accessory Movement) – Incline Overhead Dumbbell Extensions

Similar to the biceps, due to the flexed position of the shoulder, this exercise is going to emphasize the long head of the triceps. The long head head doesn’t get much attention otherwise, which is why I suggest including this exercise.
upper body exercise for triceps
Dumbbell extensions on a inclined bench are a good way to prevent muscle imbalances from occurring and minimizing the momentum used. And the incline of the bench helps put the shoulder in an even more flexed position, leading to greater emphasis on the long head.
But keep in mind that any tricep exercise that involves shoulder flexion (where the arm is raised overhead) will effectively target the long head. There’s a variety of exercises that do this, so experiment and see which you like best.

Upper Body Workouts Based on Your Training Level

So to sum up the video, if you’re a more intermediate or advanced lifter, here’s what your upper body workout could look like.

Intermediate or Advanced Lifter Version:

Incline Dumbbell Press: 3-4 sets of 6-10 reps

Chest Supported Row: 3-4 sets of 8-10 reps

Overhead Press: 3-4 sets of 6-10 reps

Pull-ups OR Lat Pulldowns: 3-4 sets of 8-10 reps

Incline Dumbbell Curls: 2 sets of 8-12 reps

Incline Dumbbell Extensions: 2 sets of 10-15 reps

You could also add face pulls or chest flies as an additional exercise if you feel that your rear delts or chest needs more work.
On the other hand, if you’re a beginner and just starting out then this upper body routine will be excessive in volume.
Research has shown that for beginners, isolation exercises don’t provide more muscle growth when compound movements are already used.
Therefore, rather than performing the 2 or 3 extra isolation movements, I’d simply stick to the 4 main upper compound exercises like so.

Beginner Lifter Split:

Incline Dumbbell Press: 3-4 sets of 6-10 reps

Chest Supported Row: 3 sets of 8-10 reps

Overhead Press: 3 sets of 6-10 reps

Pull-ups OR Lat Pulldowns: 3 sets of 8-10 reps

And as for your second workout during the week, you want to stick to the same general outline I showed earlier in this video but switch up the exercises.

For example, these exercises are a good option for your next upper body workout during the week as they compliment the ones I mentioned in this video.

New Exercises For Your Second Workout

upper body exercise alternatives

There’s endless possibilities when it comes to structuring your workouts. So experiment with different exercises but stick to the general outline I mentioned earlier.

And for a complete step-by-step science-based program that shows you exactly how to train, eat, and recover week after week to maximize your results, then:

Click the button below to take my analysis quiz to discover the best program for you:

YouTube Video

See below for my upper body workout video that summarizes everything visually, and shows you how to properly execute each upper body exercise:

The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)

I’ve also made a free Downloadable Upper Body PDF Routine that you guys can access below:

Click the button below to get access to the Upper Body PDF Routine:

Within the downloadable PDF, you’ll have access to the full workout with exercise tips, a progression scheme to use, and insight into how to set up your other upper body day.

It’s useful to have at the gym when you perform each exercise, so I highly suggest you at least check it out!

Feel free to let me know if you have any questions down below. And give me a follow on Instagram , Facebook , and Youtube where I’ll be posting informative content on a more regular basis. Cheers!

The Best Upper Body Workout Routine and Exercises
Within the downloadable PDF, you’ll have access to the full workout with exercise tips.


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168 thoughts on “The Best Upper Body Workout Routine and Exercises”

  1. Hi Jeremy
    Dosn’t send me the Pdf to my email, tryed with two different email account, nothing in junkmail either

    1. Hi Jeremy,

      I’m just a beginner and I want to commit to your routine. And I cant seem to get the Pdf file. Do you mind sending it to me? Btw thanks for the vid.

        1. Being an almost 40yr old training newbie, the lower body video is going to help immensely. Just want to say thanks for the very informative videos and guides.

  2. Jeremy,
    Thanks so much, another awesome post with some great information. I look forward to the lower body workout.


  3. Great site with simple explanation, thumbs up!
    How does the second upper body routine vary from the first one, no changes in percentages or rep ranges?

    1. One option is to make one upper body day “strength-based” (lower rep range) while the other can be higher reps with a lower % of your 1RM. As for whether this is better than using similar rep ranges on both upper days is unclear – I’d suggest experimenting with it!

  4. Hi Jeremy,

    Nice guidelines and always like videos!

    One question I have is how much calories will this cost if I perform all the upper body work out? Thanks if you can answer that, I am trying to match that with my daily nutrition plan.

    Keep up the good work and looking forward to your lower body guideline!



    1. That’s very difficult to say and will vary for everyone. I’d advise not to try to calculate your calories burned per day as it tends to overcomplicate things. If you calculate your TDEE, it will already factor in your activity level.

  5. Elizabeth Ogorek

    Would love a lower body routine! Also didn’t send me the PDF but I love the video! Thanks so much!

  6. Thanks for your video, I have some questions, If you are using the best exercises for best activation according to the studies, how long do you maintain the same routine and then, how do you change it?, do you use the same exercises and change reps?, and/or do you change the exercises for similar ones?, etc., could you explain? thanks!

    1. You want to progress it with weights/reps until you plateau, and then you can either change your progression scheme, change up exercise order, or change up a few of the exercises. There’s a lot of possibilities, but you generally want to stick with the same exercises for at least a couple months if they’re progressing well for you.

  7. So ive been trying to find a routine to body build while having 2-3 days of cardio (since Im Army Reserve so cardio is a most/ part of the job) so when i stumbled on this Upper lower split it was perfect. So Big thanks! If you were to add more workouts what will they be?

  8. Really appreciate all the content and information you put out for free.
    For people who are having problems receiving the email with the workout PDF, try looking under your promotions tab and not primary tab in your email. That is where it showed up for me.

    Thanks again.

  9. Thank you very much for your work!
    I would be curious to know your opinion on agonist / antagonist splits like:
    – Day 1 (legs)
    – Day 2 (Arms)
    – Day 3 (Chest and Back)
    – Day 4 (Core / Lower Back / Shoulders)

  10. Hi Jeremy, I noticed there’s a lack of deadlifts in this program. Would you say they are unnecessary here? Should I still find a way to implement them?

  11. Hey Jeremy,

    Thanks so much for the great article! Do you recommend doing each exercise in a sequence, completing the total amount of sets for one exercise before moving on to the next, or completing them in a circuit?

  12. Hey i didnt get the pdf can you send it please to [email protected]
    And can you do a upper/lower routine with the sheme of How Many Sets Are Needed to Maximize Muscle Growth? (Ft. Brad Schoenfeld) ?


  13. Hi Jeremy,

    Thank You for such Awesome article.

    I had two questions
    1. Can we add Dumbbell Side Lateral Raises as Accessory Movements.
    2. How can i add Cardio in a upper & lower body split.

    1. Thanks!

      1) I’d recommend using side lateral raises on your second upper body day as your primary shoulder movements.
      2) Add it sparingly, increasing only when necessary. It can be done after your workout or on rest days.

  14. Hi Jeremy,

    Thanks for the posts. You’re videos and articles are always very informative.

    Two questions I have..

    1. Do you currently follow an upper body/lower body split or are you doing something else (i.e. PPL, 5×5 big lifts)

    2. When doing the upper body/lower body split, can I use my rest days as an active rest day? I.e. can I do boxing classes/workouts on those days or is it recommended to fully rest?

    Hope to hear back soon. Thanks!

    1. I also want to mention that the boxing workout would be intense. Comparable to insanity so it wouldn’t be a “light” active rest day

    2. 1) I do incorporate an upper/lower split into my training.
      2) For sure, I always make my rest days “active”. As long as the boxing workouts don’t cause muscle soreness that could hinder your next workouts, then that’s perfectly fine and recommended.

  15. I tried putting in my email for the pdf and did not get it either. I love your channel and I think your content is great.

  16. Hello Jay! Couple of questions:

    1) Do you increase volume overtime? E.g. start off at 3 sets for every exercise and add a set to 1 exercise the next week. (Following the overreaching principle as explained by Mike Israetel)
    2) Why do you consider lateral raises as a primary ‘push’ exercise?
    3) I’m sensitive to shoulder impingement syndrome as my supraspinatus tendon is very thick, can I swap the vertical pulling movement on one day for a horizontal pulling movement?
    4) An upper/lower split usually has a push:pull ratio of 1:1, wouldn’t it be wise to do some face pulls (3×15) as a staple exercise to offset this for general shoulder health? The external rotators are also overlooked and often neglected muscles.
    5) Do you consider the modified reverse pyramid training scheme a good rep scheme? (E.g. rep range 8-10, warm-up, start off with the heaviest weight – 100lbs – set 1: 9 reps, set 2: 8 reps. Next set you won’t get the rep range so you lower the weight, set 3: 8 reps with 95lbs.)


    1. Hi Glenn,

      1) Yes, that’s a good option for more advanced individuals. I wouldn’t increase every week though, instead increase every 2-3 weeks while managing your volume for other muscle groups.
      2) Because they’re likely your best (and safest) option for hitting the lateral deltoids.
      3) Yes.
      4) Yes, as I mentioned, I recommend adding in face pulls as an accessory movement. Another option is adding them into your “mobility/prehab” routine if you have one – I will make a future article/video discussing this.
      5) I think it’s’ a good scheme and personally use it on some lifts. I wouldn’t use it on all compound lifts though.

  17. Hey Jeremy!
    First of all thank you very much for your hard work! I really appreciate what you are doing 🙂
    I just wanted to ask you what you think about my Push, Pull and Leg split.
    For Push: Benchpress, Incline Dumbell Benchpress, Landminepress, 3 Isolation excercises for each part of the shoulder with light weights, cable Pushdowns and tricep extensions
    For Pull: Pull ups, one arm lat cable row, T-Bar Row, One arm dumbbell row, Glute Ham raise, incline dumbbell curls
    For Leg: very similar to your lower body workout
    I´am really thinking about switching to your Upper/Lower Body Workout. At the moment I try to go 5 times a Week: Push,Pull,Rest, Push,Pull,Leg
    I would really be happy if you answer my comment 🙂

    1. Hi Sean,

      The push workout is quite excessive in volume. I’d stick to just 2 chest exercises, 1 rear delt movement and 1 anterior/lateral delt movement, and 1-2 tricep exercise. As for the pull workout, switch glute ham raises to your legs body workout.

  18. Hi Jeremy.
    First of all thank you for the hard work and amazing content.
    I a 30 years old newbie lifter and I’m inspired by you so here I am following this upper-lower split workout you gave us for free but I have a question:
    do you think those exercises are enough to build also bigger arms?
    From my inexpert opinion it seems to my it’s lacking of bicep targeting exercises. Imo.
    I’d like to know your thinkings.
    thank you.

    1. Jeremy Ethier

      Thanks! Yes, I think it’s enough if you’re a newbie lifter. Adding in isolation movements should be done further down the road once you progress with the compound movements.

  19. Hi J.

    Nice work, i follow you from Belgium ! I have one question . You think that is possible to add to your upper boy workout some squat exercises for getting a full body workout ?

    1. Yes you’d have to tweak some other things as well. I’ll make a full body workout video in the future.

  20. Hi thank you so much for your information.
    Here I just have a few question to ask:
    1. I often see other people doing 4 to 5 exercises to aim at one muscle group, is it trained enough to only follow your upper/lower body workout plan for different muscle groups?
    2. You haven’t incorporated abs training in this workout plan, should we do it on rest day or add it after working out upper and lower body workout?
    3. How many sets do u think will be enough to train a muscle group in a week? Some say 20 to 25 sets?
    4. I am trying to gain weight, should I incorporate some exercise in the rest days?

    1. 1. It’s better to spread the volume out for each muscle group throughout the week instead of on one day.
      2. Do abs on rest days or after the workout.
      3. Based on my interview with Dr. Brad Schoenfeld, at least 10 sets per week is ideal.
      4. No, stick to the plan and focus on progressing the exercises.

  21. Thank you so much for your videos. I only listen to your vids because of the scientific approach. I had been seeing great results. Please email me a copy of the upper and lower body workout. [email protected]. Thank you and Mabuhay all the way from the Philippines.

  22. Hey Jay! I’d like to focus more on upper body, because for the last 6 months I’ve only been training legs due to a shoulder injury. My legs have seriously outgrown my upper body. Problem is, I’ve only got time to workout twice a week until July. What would you recommend me to do? Can I just do 2 upper body workouts a week and skip the leg training for now?

    1. I would do 2 upper body workouts, with 3-4 sets of squats and 3-4 sets of a hamstring-dominant movement (e.g. leg curls) on one of your upper body days.

      1. Thanks for the reply! Turns out I have a labral tear… So I won’t be working out anytime soon unfortunately. Seeing a surgeon next week to discuss the need for surgery.

  23. Hi, my concern is that I do excerxise with dumbells and barbell at home. My schedule is first day chest shoulders and triceps, next day back and biceps, off, legs and abs, off. Can u let me know what are best excerxise as per this schedule.

  24. Hi Jeremy, I have a couple of questions:

    1) I prefer to work out 3 days a week, but this Upper-Lower split requires 4 workouts per week.
    What if I used a 3-day Full Body workout? Do you like this option?

    2) Let’s say I follow your Upper-Lower split and I hit each body part 2 times a week, with 3-4 sets each time, that’s a total of 6-8 sets per week per body part.
    But, I watched one of your videos with Brad Schoenfeld and he suggested that for non-beginners it is better to do 10+ sets per week per body part. So if we are to follow Brad’s advice, do we need to add more exercises per body part to the workout program you suggested on your videos?

    1. 1) Yes that’s a good option.

      2) I would start off with how it’s written out. Then as you get more familiar with the movements, more sets can be added.

  25. Hi
    Great website and advice. Will be adding a lot of it to my workouts.

    Quick question and sorry if you have already answered it…..

    What are your thoughts on Supersets with same and different (chest and back for example) muscle groups.

    I want to try and get the very most out of the 45-60minutes I spend on my Gym sessions, so in the past have always tried to include a few to increase the efficiency/volume.


    1. I think that they work well if you’re running short on time but they do have their limitations. Will make a vid on it in the future!

  26. Hi Jeremy, i love your work. Im a novice gym goer and like a sheep without a Shepard. Can you please send your upper body program pdf and become my Shepard? Thanks in advance !! ^-^ it doesnt come to my email at [email protected] , not garbage either

  27. I will focus on the listed tricep exercise for the long head on one day, but what tricep exercise should I do on the other upper body day.

  28. Hi Jeremy, my name is Frank, I have watched your YouTube videos and I would like to grow my upper body, kindly send me your upper body workout PDF . Thanks in advance.

  29. Hey whats up Jeremy,

    I’ve been following your guides for a few months and I’m definitely seeing results. One thing that I want to work on is getting a bigger more defined chest. Right now, I would describe my pecs as being man boobs. Any tips on losing fat in that area specifically?


  30. Hi Jeremy, how can I incorporate 10-20 sets/ per week, per muscle group with this workout routine for maximum muscle growth?

  31. How can I incorporate this routine with an emphasis on shoulders? I want to focus more on them but still want to do this upper/lower split x2 per week. Thanks!

    1. You can add a set to the overhead press and lateral raise, and add in a reverse fly movement if needed.

  32. Hi, doing 10 sets per muscle group per week seems too little, assuming you want to develop every muscle twice per week, that’s 10 sets divided by 2, divided by the number of muscles in a certain group. How can I get round this.

  33. This along with the lower body post are excellent! Is there a day/order where you would recommend we incorporate weighted dips into? I feel like it’s a great exercise for the shoulders/chest/tricceps, but unsure where to fit it in.


  34. Hi Jeremy ,

    I have started my workout routine now , can you please guide me routine to grow muscle mass here.

    I weigh – 74 kg BMI -1607 kcal Body fat – 20.4%

    Muscle mass – 56 kg visceral fat 10

  35. Hey Jeremy,

    Thanks for a great deal of amazing content!
    Personally I prefer to work my upper body the most and by now I considered that running about 5km at a mid-tempo (5-6min/km) twice a week is good enough for my “lower-body” maintenance.
    My goals are to keep my weight or increase a bit while adding muscle and shape on my upper body and of course get rid of the belly fat.

    That being said I would prefer not to incorporate lower-body trainings…or should I if I’m looking at a training week like this:

    Mon – REST
    Tue – UPPER (focus on posture / shoulders) or HIIT
    Wed – LISS
    Thu – UPPER (focus on biceps/triceps)
    Fri – HIIT
    Sat – REST
    Sun – UPPER (focus on chest/back)

    Is lower-body training really mandatory? if so why? Personally if feel that my legs are strong / thick enough from running and I’m not really looking for more shaping them..

  36. Hi Jeremy. Thank you for taking the time to put all of this great information out there. I would love to know what your thoughts are on the optimal push, pull, legs routine

    1. Hi Jeremy

      Could you send me the upper and lower body PDF routine.
      Excited to the try this upper/lower split as I have been doing the bro split for some time now and being getting bored.
      My is email: [email protected]


  37. Hi Jeremy,
    Just started to follow you and ABSOLUTELY LOVE the way you explain in detail your exercises and how it targets certain muscles. I am wondering if your workouts are beneficial for women as well. Your response with any recommendations would be greatly appreciated.
    Kindest Regards Cerian

  38. Do you really think 6 sets of chest work is enough per week? Shouldn’t a large muscle like that be given much more? Also with no shrugs, rear, or side delt work won’t you run into muscle imbalances eventually?

    Also do you have any experience with shoulder impingement or overuse shoulder injuries? If so what did you do to help?

  39. Hi Jeremy
    Dosn’t send me the Pdf to my email, tryed with two different email account, nothing in junkmail either and i’ve confirmed my subscrubtion

  40. Hey Jeremy,
    Love your articles! Read them all & signed up.

    Is maximum muscle growth based on weekly sets or session sets?
    Like, is there any studies on the sets per sessions versus per week sets to see which is superior?

    At the moment for example, I’ll train biceps monday for 10 sets, then again on Thursday for 6 sets.
    Would it be maximising muscle growth the same if i did 5 sets monday in a upper body workout & then another 5 on Thursday? So i still get 10 sets per week but is it enough volume per session to bring maximum growth only doing 5 sets per session?

    Thanks for your time!

  41. How can you tell if you should be doing the beginner or intermediate/advanced exercise set? I’ve been working out on and off for the past couple years, and looking into getting more serious about it now. Not sure if I count as a beginner or intermediate as a result.

  42. This upper-body and the lower-body workout is a God-send, thank you for this! I’ve never consistently lifted weights before, but I have done a lot of hiking, walking, and hill climbing which focuses mostly on the core and legs, so it’ll be fun to have these in order to focus on specific areas.

  43. Hi… I’m a beginner and my weight is 63kg and I just wanna know how much weight is appropriate for me to start with (bench)…

  44. Hi Jeremy, I simply don’t have the time to hit the gym 4 days a week. Would a 3 day upper/lower be adequate to see good progress/muscle development? For example Mon – Upper 1, Wed – Lower 1, Fri – Upper 2, and then on the following monday – Lower 2 and so on?


  45. Hi. Can this routine be done 3 days a week ? As per below


    Thanks very much.

  46. Hi jeremy!
    What you think is better, the upper/lower work out, or a group of muscles per day (shoulder, arms, chest,…)
    Thank you

  47. Pingback: The Easiest Exercise to Lose Fat Faster (That Actually Works)

  48. Pingback: The Best Science-Based Back Workout for Growth (12 Studies)

  49. Thinking about getting the beginner shred program …. does it come with a chart / guide of which exercises I should be doing on which days of the week to get maximum results or am I suppose to pick a choose and figure it out on my own …. ?

      1. Jeremy,
        We already have upper and lower workout!
        To make it complete, please provide the abs workout.
        Thank you so much

  50. Hey Jeremy,
    I didn’t get the Upper Body Workout PDF, could you please sent it to me.. Thanks



  51. Hello, i was 6 months in the gym (5 months) that i lift weight, the first month i was doing all kind of machines every day (5 days a week) like an idiot. After that i beginned with the bro-split and after a couple month i performed 2 days of arms per week , and the last month i sticked to your upper/lower workout. I saw a good progress in my body I gained like 6kg and still see results, you suggested me to do isolated exercices with your upper workout or stick to the compond?
    I didn’t feel comfortable when i think that i am a beginner so i am doing the additional isolated exercices that you suggested. Should i do?
    2. What is the point that place me as a beginner , advanced..?
    3. My father is 52 years old , he is in shape because of his work and never went to a gym , should he train the same workout of me? If no what you suggested him

  52. 1-I am in the gym from six months , the first month i was doing all kind of machines ever day (5 days a week) thinking that more is better like an idiot.
    Next , i switched to bro-split (every muscle once a week) for a couple month then added an additional arm day to my week (2 days bicpes , 2 days triceps) , and the last month i was doing your upper lower workout. I saw a good progress, in my physique,
    gained 6 kg and still see results. You said that the isolation exercices (accessory movements) is not good for beginners; i don’t feel comfortable when i think that i am a beginner so i am doing the isolation exercices you suggested. Lets say workout A i did a long head bicep exercice, workout B i do a short head bicep exercice. So i am switching exercices to hit all muscle groupes. Should i continue like this? Or should i only do compound exercices? Or should i do the full body workout (3 days a week) you suggested?
    2-You said in a video that between 10-20 sets per body part per week is the best, but in your workout there is 8 sets for chest per week is under 10 and for the biceps (4 sets) isn’t too low?
    2-How can i know if i am a beginner advanced..?
    3-A man that is 52 year old should train like me or another workout? He is shape because of his work and never went to a gym.

  53. Hello! Thanks a lot for sharing your knowledge. I apreciate it a lot!

    I have a question. For every set of a given exercise you recommed 6-10 reps. Should I increase the weight for the next set or it should be the same weight for all sets?
    4 Main Upper Compound Exercises
    Incline Dumbbell Press: 3-4 sets of 6-10 reps
    Chest Supported Row: 3 sets of 8-10 reps
    Overhead Press: 3 sets of 6-10 reps
    Pull-ups OR Lat Pulldowns: 3 sets of 8-10 reps

  54. Hi Jeremy,
    I not getting the pdf file for both upper and lower workouts. Tried in my spam box too but no mails.
    One quick question the workout given by you for upper body are good for women too? Iam into intense fuming earlier was working with trainer but currently totally onto my own. Iam pretty strong in lower body workouts but upper body I get little worried with weights as iam not use to. above mentioned exercises are good for women too?

  55. Man if you helped me now, You just solved all my life’s problems… I’m a skinny upper body guy, with fat lower body and very weak glute
    Why should i do to lose my thigh fat and gain upper body lean muscles ? Should i just wourkout my upper body twice a week , and skip lower body workouts? or hit one upper body muscle once a weak so i train 4/5 days a week just for upper body ? i’m taking Mass tech 2000 by the way … should i take lots of calorie and carbs ?

  56. One quick question regarding close grip bench press programming
    Could you do another compound pressing movement for that optional triceps exercise, such as floor press or close grip bench press? or would that be too much pressing after the first two compounds and interfere with recovery ? In that case, if someone wanted to do close grip bench to emphasize triceps, would you just suggest they do that in place of one of those other two big compound presses?

  57. Hey Jeremy, I was wondering if and when I should incorporate deadlifts into the workout routine because deadlifts stress the lower back, and I think they should go on upper days but there is already chest supported rows, barbell rows, pull ups, and lat pulldowns in the upper body workout so where I should do deadlifts?

  58. Also, I have another question about hypertrophy. I was looking at other variations of the upper lower split and came across one which made the the first upper and lower days, upper A and lower A, days devoted to strength so that much reps, and the B days for lower and upper all about hypertrophy and performing around 10 reps each time. I was wondering if like I should adjust the workout for strength or hypertrophy. Thanks

  59. 1) shouldnt you do Low reps on Arms ? Why are the reps so high on this Plan?
    2) Isn‘t that too much Volume or Not ? I Heard that Advanced Lifters Should do 80-120 reps or 80-210 per Week (i dont know it)

  60. Hello Jeremy,

    I’m currently doing a 4 days split training each muscle group once a week.

    In your video “How Many Sets Should You Do Per Workout To Build Muscle?” you say we have to do 16 sets/weeks for a big muscle group (chest,legs..).

    But in your upper training here I dont see 8 setsfor chest for example. (if Im right)

    I really like the 4 exercices x 4 sets of 10 reps repartition for my training and wanted to split it in half for a upper/lower split for the next 3 months.

    Can you explain me ?

    Thank for your vids !

  61. Hey Jeremy,
    Thanks for the great content, I didn’t get the Upper and Body Workout PDF, could you please sent it to me.
    Thanks 🙂

  62. Hello Jeremy, I go through your youtube Channel and i very much like the content and the way you represented it. Initially i was following other youtube channels but now i would like to opt your way for gaining muscle. When i started gym i was 48 kg and increased to 62 kg within 6 months. then due to illness i fall back to 55 kg now. my goal is 70kg and my bmr is 1524. i am taking 3000kcal per day. I am following push pull leg split now, so please provide manual with Push A and Push B workouts and similarly for pull and legs.

  63. in your workout plan has only one exercise for each muscle group chests has only inline and other day bench press so total weekly volume around 8 set
    is this enough for large muscle group and what if you suggest flys and performing incline bench and flat bench press in one day
    this is my routine (3set of each exercise for twise a week)
    incline Bench press
    flat bench
    BB shoulder press or Arnold press
    Side lateral or rear delt flys
    Facepull —————
    Shrug (4set)
    pull up or Latpulldown
    BB rw
    One arm DB row

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