4 Week Upper Body Workout Plan to Build Strength and Muscle

If you’re ready to sculpt a strong, defined upper body, this 4-week upper body workout plan is the perfect place to start. Whether your goal is to gain muscle, increase strength, or improve your upper body aesthetics, this program is designed to target your chest, back, shoulders, biceps, and triceps. It’s ideal for both men and women and can be performed in the gym or at home with dumbbells, resistance bands, or bodyweight exercises.

Transform Your Physique With Upper Body Workouts in 4 Weeks

Building a powerful upper body offers more than just visual appeal. It enhances posture, supports daily functional movements, boosts metabolic rate, and increases overall strength. Strong upper body muscles also improve performance in sports, weightlifting, and other full-body workouts.

Key Benefits of a Structured 4 Week Upper Body Workout Plan:

• Promotes consistent progression
• Allows for recovery and muscle growth
• Improves workout efficiency
• Targets all major upper body muscle groups evenly

Week 1: Foundation and Activation

In the first week, the focus is on activating key muscle groups and building a strong foundation. The goal is to learn form, establish mind-muscle connection, and prepare for heavier lifting in future weeks.

Weekly Split:

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps)
• Day 3: Rest or Active Recovery
• Day 4: Push
• Day 5: Pull
• Day 6: Core + Cardio (Optional)
• Day 7: Rest

Sample Upper Body Workouts (Week 1):

Push Day:

• Push-Ups – 3 sets of 12 reps
• Dumbbell Shoulder Press – 3 sets of 10 reps
• Dumbbell Bench Press – 3 sets of 10 reps
• Overhead Triceps Extension – 3 sets of 12 reps
• Lateral Raises – 3 sets of 12 reps

Pull Day:

• Resistance Band Rows – 3 sets of 15 reps
• Dumbbell Bicep Curls – 3 sets of 10 reps
• Bent-Over Dumbbell Rows – 3 sets of 12 reps
• Hammer Curls – 3 sets of 12 reps
• Rear Delt Flyes – 3 sets of 12 reps

Tip: Use moderate weights and focus on perfect form rather than heavy lifting this week.

Week 2: Volume and Intensity

Now that you’ve activated your muscles and practiced good form, it’s time to increase the volume and intensity. You’ll do more sets, slightly heavier weights, and incorporate supersets to maximize the burn.

Weekly Split:

• Day 1: Chest & Triceps
• Day 2: Back & Biceps
• Day 3: Rest or Light Cardio
• Day 4: Shoulders & Arms
• Day 5: Upper Body Strength Circuit
• Day 6: Optional Core + Cardio
• Day 7: Rest

Sample Upper Body Workouts (Week 2):

Chest & Triceps:

• Incline Dumbbell Press – 4 sets of 8 reps
• Dumbbell Flyes – 3 sets of 10 reps
• Dips (Bench or Parallel Bars) – 3 sets of 12 reps
• Skull Crushers – 3 sets of 10 reps
• Close-Grip Push-Ups – 3 sets to failure

Back & Biceps:

• Pull-Ups or Lat Pulldown – 4 sets of 8 reps
• Dumbbell Rows – 4 sets of 10 reps
• EZ Bar Bicep Curls – 3 sets of 12 reps
• Concentration Curls – 3 sets of 10 reps
• Face Pulls (Band or Cable) – 3 sets of 12 reps

Shoulders & Arms:

• Arnold Press – 4 sets of 8 reps
• Upright Row – 3 sets of 10 reps
• Cable Lateral Raise – 3 sets of 12 reps
• Barbell Curl – 3 sets of 10 reps
• Triceps Kickback – 3 sets of 12 reps

Strength Circuit:

Perform the following circuit 3–4 times with minimal rest:

• Push-Ups – 15 reps
• Dumbbell Rows – 12 reps each side
• Shoulder Press – 12 reps
• Triceps Dips – 10 reps
• Biceps Curls – 15 reps

Note: By Week 2, you should challenge yourself with heavier weights without compromising your form.

Week 3: Progressive Overload

This week emphasizes progressive overload—increasing the weight or reps slightly to stimulate new muscle growth. You’ll focus on strength-building compound lifts and strategic rest.

Weekly Split:

• Day 1: Upper Body Power (Heavy Push)
• Day 2: Pull Focus + Core
• Day 3: Rest
• Day 4: Chest & Shoulders Hypertrophy
• Day 5: Arms Superset Day
• Day 6: Full Upper Body Burner
• Day 7: Rest

Sample Upper Body Workouts (Week 3):

Upper Body Power:

• Barbell Bench Press – 5 sets of 5 reps
• Overhead Barbell Press – 4 sets of 6 reps
• Weighted Dips – 3 sets of 8 reps
• Triceps Rope Pushdowns – 3 sets of 10 reps

Pull Focus + Core:

• Barbell Rows – 4 sets of 6 reps
• Pull-Ups – 3 sets to failure
• Seated Cable Row – 3 sets of 10 reps
• Hanging Leg Raises – 3 sets of 15 reps
• Russian Twists – 3 sets of 20 reps

Chest & Shoulders Hypertrophy:

• Incline Machine Press – 4 sets of 10 reps
• Dumbbell Lateral Raises – 4 sets of 12 reps
• Cable Chest Flyes – 3 sets of 15 reps
• Dumbbell Front Raise – 3 sets of 12 reps

Arms Superset:

Superset 1:

• Barbell Curls – 4 sets of 10
• Overhead Dumbbell Triceps Extension – 4 sets of 12

2:

• Hammer Curls – 4 sets of 10
• Rope Pushdowns – 4 sets of 12

3:

• Preacher Curls – 3 sets of 10
• Triceps Dips – 3 sets of 15

Upper Body Burner (End-of-Week Challenge):

Perform as a circuit, 4 rounds:

• Dumbbell Chest Press – 12 reps
• Pull-Ups – 10 reps
• Shoulder Press – 12 reps
• Cable Row – 12 reps
• Push-Ups – Max reps

Reminder: Track your reps, rest time (60–90 seconds), and increase weights by 5–10% each week if possible.

Week 4: Peak Performance and Definition

In the final week, you’ll focus on refining definition and maximizing performance. This week introduces time-under-tension, drop sets, and higher-rep training for muscle fatigue and sculpting.

Weekly Split:

• Day 1: Push Hypertrophy + Drop Sets
• Day 2: Pull Hypertrophy + TUT (Time Under Tension)
• Day 3: Active Recovery or Mobility
• Day 4: Arms Isolation
• Day 5: Upper Body Challenge Workout
• Day 6: Optional HIIT + Core
• Day 7: Final Rest Day

Sample Upper Body Workouts (Week 4):

Push Hypertrophy:

• Dumbbell Chest Press – 3 sets of 12 reps + 1 drop set
• Incline Cable Flyes – 4 sets of 15 reps
• Overhead Shoulder Press – 4 sets of 10 reps
• Dumbbell Lateral Raises – 3 sets of 15 reps with 3s eccentric

Pull Hypertrophy:

• Lat Pulldown – 3 sets of 12 reps (3s hold at contraction)
• Cable Rows – 4 sets of 10 reps
• Barbell Shrugs – 3 sets of 15 reps
• Concentration Curls – 3 sets of 12 reps
• Dumbbell Reverse Flyes – 3 sets of 12 reps

Arm Isolation:

• Incline Biceps Curl – 3 sets of 10 reps
• Rope Overhead Triceps Extension – 3 sets of 15 reps
• EZ Bar Preacher Curl – 3 sets of 10 reps
• Kickbacks – 3 sets of 12 reps

Upper Body Challenge Workout:

Complete 3–4 rounds:

• Bench Press – 10 reps
• Pull-Ups – 8–10 reps
• Push-Ups – 20 reps
• Dumbbell Shoulder Press – 10 reps
• Cable Rope Triceps Pushdown – 15 reps
• EZ Bar Curl – 15 reps

Finisher: 100 push-ups in as few sets as possible.

Stick With It and See Results

Consistency is key. By sticking to this 4-week upper body workout plan, you can expect visible improvements in muscle tone, size, and strength. Remember to combine this plan with proper nutrition, hydration, and sleep to optimize recovery and results.

Tips for Success:

• Track your weights, sets, and reps weekly
• Warm up with 5–10 minutes of light cardio or dynamic stretches
• Prioritize form over heavy lifting
• Increase resistance gradually
• Take rest days seriously

Frequently Asked Questions

Can beginners follow this plan?

Yes. Beginners should start with lighter weights and focus on mastering form. Adjust reps/sets as needed and use bodyweight versions of exercises when necessary.

Do I need a gym?

Not necessarily. Many of these exercises can be done at home with a pair of dumbbells, resistance bands, or bodyweight.

Will this help me lose fat?

Yes, especially when paired with a calorie-controlled diet and optional cardio. Muscle-building workouts help boost metabolism and burn more fat over time.

Transform Your Upper Body in 4 Weeks

A well-structured upper body training plan is essential for muscle growth, strength development, and a balanced physique. This 4-week guide is designed to challenge every upper body muscle group through progression, variety, and intelligent programming.

Stick with it, train hard, and get ready to reveal a stronger, more sculpted upper body in just 4 weeks.

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