Upper Body
Shoulders, back, arms, chest · 3 sessions a week · 8 weeks
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Eight weeks to specialise the upper body: shoulders, back, arms and chest. This upper body programme pushes volume up to the range that really builds size, while the lower body moves into maintenance, the very condition that makes the specialisation possible.
Who is it for?
This programme is for an intermediate level, in a gym, who wants to focus eight weeks on the upper body without losing what has already been built in the legs. The lower body part of each session runs at constant load, never trying to progress: the entire progression budget goes to shoulders, back, arms and chest. Each week includes one push session, one pull session and one session dedicated to shoulders and arms, covering the whole area without repeating the same day twice.
The method
Two four-week phases, three sessions a week: push dominant, pull dominant, shoulders and arms. Phase 1 · Angles and volume installs the three sessions and raises volume to the useful range, sweeping shapes I, A and T within the week, at RIR 2-3. Phase 2 · Tension and density adds an assumed stretch bias and raises loads on the main parts, with one intensification technique per exercise, kept for the last set only, at RIR 1-2; the bench press, overhead press and barbell row stay technique-free, only the load progresses there. The stretch bias plays out concretely in the low cable fly, free pull-ups and lengthened lowering: the mid and shortened tension profiles of Phase 1 give way to a longer stimulus.
How long does the Upper Body programme last?
Eight weeks split into two four-week phases, at three sessions a week.
What equipment does the Upper Body programme need?
A gym is enough, with access to machines and cables used for the Phase 2 stretch bias.
Is the lower body completely left out?
No, it stays present in every session at constant load, never trying to progress: that upkeep is exactly what frees the volume needed for the upper body specialisation.
What the program includes
- 8 weeks · 3 sessions / week · Intermediate
- Equipment : gym
- 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
- Tracking columns to fill straight into the printed PDF, week after week
- Detailed how-to, warm-up routine, adjustments page and glossary
The programming
- Phase 1 · Angles and volume (weeks 1 to 4) : Install the three sessions and raise upper body volume to the useful range. Mid and shortened tension profiles, shapes I, A and T swept within the week.
- Phase 2 · Tension and density (weeks 5 to 8) : Same families, an assumed stretch bias: low cable fly, free pull-ups, lengthened lowering. Loads rise on the A parts, dropset and rest-pause arrive on the B and C parts.
Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.
Format : Downloadable PDF, yours for life, designed to be printed.
