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Upper Body Workouts

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Upper Body Workouts

All the parts of the body are required to work together, making upper body workouts essential. Upper body workouts at the gym will help your posture, speed and stability, strengthen and build the muscles of your upper body. You can also do upper body workout at home with little to no equipment at all.

Upper Body Workouts

All the parts of the body are required to work together, making upper body workouts essential. Upper body workouts at the gym will help your posture, speed and stability, strengthen and build the muscles of your upper body. You can also do upper body workout at home with little to no equipment at all.





Intermediate Shoulder Rehab
Chris Stone
GoalsGain Strength
ExperienceIntermediate (2-3 years)
Time54 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentSuspension (TRX), Dumbbell, Cable, Barbell, Bodyweight
Improving Your Overhead Press
Chris Stone
GoalsBuild Muscle, Gain Strength, Powerbuilding
ExperienceIntermediate (2-3 years)
Time54 min
Workout TypeMuscle Focus Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Cable, Dips Bar, Pull up bar, Bodyweight, Machine, Other
Home Bodyweight Back & Shoulders
Marino Katsouris
GoalsBuild Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time58 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentTowel (Large), Bodyweight
Back Attack
Nemanja Matovic
GoalsBodybuilding, Build Muscle, Gain Strength, Powerbuilding
ExperienceAdvanced (3+ years)
Time38 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentPull up bar, Other, Dumbbell, Cable
Back and Biceps
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time58 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentMachine, Cable, Dumbbell, Other, Barbell
Dumbbell Upper Body At Home Gym Workout
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time85 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Cable
Back and Biceps Hypertrophy Pump Workout
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time79 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentPull up bar, Cable, Suspension (TRX), Landmine, Other, Dumbbell
Beginner Shoulder Rehab Program
Chris Stone
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time40 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentSuspension (TRX), Dumbbell, Cable, Bodyweight
Upper Strength Version 1.0
Chris Stone
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time36 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentMachine, Cable, Barbell, Dumbbell
Pull Up Progression Workout for Beginners
Suman Roy
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time42 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentPull up bar, Bodyweight, Cable, Bands, Dumbbell
Banded Back & Bicep Workout
Jordan Morello
GoalsBuild Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time44 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBands
Bicep and Back Blaster
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time83 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentCable, Dumbbell, Pull up bar, Suspension (TRX), Barbell
Pre-exhaustion Biceps for Back 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time77 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Dumbbell, Cable, Machine, Other
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time67 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentCable, Machine, Other, Smith Machine, Barbell
Pre-exhaustion Biceps for Back 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time77 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentDumbbell, Cable, Weight Plate, Barbell, Machine
BEGINNER CHEST - BACK - SHOULDERS - ABS WORKOUT -- NO EQUIPMENT NEEDED
FIT GENT
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time38 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBodyweight
Chest and Tricep Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Barbell, Cable
Core Burner Workout using Towel
Michael Vazquez
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time36 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentOther
Home Bodyweight Arms Workout
Marino Katsouris
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time40 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentTowel (Large), Bodyweight, Table, Sofa
Dumbbell Shoulder Program For Gym or Home
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell


Find your perfect workout

Answer a few questions and find a workout plan personalized to you.




As a woman, you need some resistance training to build your upper body for a lot of reasons. People may say it would give you huge, oversized, bulging muscles, but that’s not true. The upper body workouts help to build strength in your upper body not just to make daily tasks easier, but also to ward off osteoporosis and improve posture.

So you see that there are lots of reasons why you should register for upper body workouts. It extends far beyond toned, defined muscles.

Our upper body workout targets your chest, biceps, triceps, shoulder, and back. This makes this workout routine highly effective for strengthening your upper body. 

So in the end, you’ll get well-sculpted arms, which makes you look so gorgeous when you carry those shopping bags around

Our gym workout plan upper body is designed for all levels of experience, including beginners, intermediates, and advanced. 

So it doesn’t matter if you’re a beginner (1-2 years). You can still use upper body workout plan like the “Upper Strength Version 1.0” to gain strength and build muscle. Yea, you can use it to achieve up to 2 goals. This upper body workout plan is designed to progressively take you through stages to becoming an advanced lifter. And it takes just 16 weeks to complete.

You can also choose our intermediate (2-3 years) level programs like “Improving Your Overhead Press,” “Intermediate Shoulder Rehab” and many others. However, your choice will depend on the goal you are trying to achieve through your training.

For example, if your goal is just to gain strength, you can use the “intermediate Shoulder Rehab” upper body workout plan to restore strength and movement to the rotator cuff muscles. The program lasts for 4 weeks and the equipment required includes bodyweight, cable, barbell, Suspension (TRX) and dumbbell.

More so, there are also advanced gym workout plan upper body. Some good examples include the “Dumbbell Upper Body At Home Gym Workout,” which helps to gain strength and tone body. This program involves the use of dumbbells or cable to increase your muscle tonus. 

However, there are other upper body weight lifting plans you can choose to help build strength in your upper body. But you have to decide the goal you want to achieve and choose a program based on your experience level.

We can help you from the beginner stage to the advanced level if you are a starter. Registering with us will give you a chance to get a structured upper body workout program that is effective to achieve your desired goal. 

Don’t forget the enormous benefits of building strength in your upper body. 

Choose a suitable program and let’s help you keep your upper body strong and give your muscles definition.