35 Minute Upper Body Strength Training Workout for Max Results

If you’re looking to build upper body strength, improve muscle tone, and boost endurance—all within a tight schedule—this 35-minute upper body strength training workout plan is your go-to solution. Designed for efficiency and effectiveness, this plan helps you target major upper body muscle groups with compound and isolation exercises, ensuring a complete session in just over half an hour.

Why Choose a 35-Minute Upper Body Strength Workout Plan?

Time-Efficient Strength Building

Many people skip workouts due to time constraints. A 35-minute session strikes the perfect balance between intensity and duration, allowing you to maximize gains without spending hours in the gym.

Focus on Upper Body Muscles

This plan focuses on the chest, back, shoulders, biceps, and triceps. By targeting these muscles with specific exercises and progressive overload, you’ll experience increased strength, better posture, and noticeable upper body definition.

Benefits of Upper Body Strength Training Workout Plan

1. Builds Lean Muscle Mass

Engaging your upper body with resistance training helps stimulate hypertrophy (muscle growth), especially in the arms, shoulders, chest, and upper back.

2. Enhances Daily Functionality

A stronger upper body improves your ability to perform daily tasks like lifting, pushing, and pulling, which translates to better physical functionality and reduced injury risk.

3. Boosts Metabolism

Muscle tissue burns more calories at rest than fat. By increasing upper body muscle mass, you help elevate your resting metabolic rate, making it easier to manage weight.

4. Improves Athletic Performance

Whether you’re into sports, running, or recreational lifting, upper body strength is essential for overall performance and power.

What You’ll Need for This Upper Body Strength Training Workout Plan

• A pair of medium to heavy dumbbells
• A workout bench (or sturdy chair)
• Resistance bands (optional)
• A timer or stopwatch
• Water and towel

Tip: Choose a weight that challenges you but allows you to complete the set with proper form. Adjust the weight as you progress.

35-Minute Upper Body Strength Training Workout Plan

This strength workout is divided into three circuits, each focused on different muscle groups. Perform each exercise for 3 sets of 10-12 reps, with 30-45 seconds of rest between sets and 60 seconds between circuits.

Warm-Up (5 Minutes)

Before jumping into strength training, always begin with a dynamic warm-up to increase blood flow and prep the muscles.

Warm-Up Routine:

• Arm circles (forward and backward) – 30 seconds each
• Shoulder shrugs – 30 seconds
• Inchworms to push-up – 1 minute
• Jumping jacks – 1 minute
• High knees or running in place – 1 minute

Circuit 1: Chest and Triceps (10 Minutes) Upper Body Strength Training Workout Plan

1. Dumbbell Bench Press

Muscles Worked: Chest, triceps, shoulders
How To:

• Lie flat on a bench with dumbbells in hand, palms facing forward.
• Press the dumbbells upward until arms are extended.
• Lower them slowly to chest level.
• Repeat for 10–12 reps.

2. Dumbbell Chest Fly

Muscles Worked: Pectorals
How To:

• Lying on a bench, hold the dumbbells above chest with a slight bend in your elbows.
• Open your arms wide and lower dumbbells until you feel a stretch.
• Bring the dumbbells back together.
• Perform 10–12 reps.

3. Tricep Dips (Chair or Bench) Upper Body Strength Training Workout Plan

Muscles Worked: Triceps
How To:

• Sit on the edge of a chair, hands beside hips.
• Move feet forward and lower your body by bending elbows.
• Push back up until arms are straight.
• Complete 12 reps.

Circuit 2: Back and Biceps (10 Minutes)

1. Bent-Over Dumbbell Row

Muscles Worked: Lats, rhomboids, biceps
How To:

• With a dumbbell in each hand, bend slightly at the hips.
• Pull the weights toward your waist, squeezing shoulder blades.
• Lower with control.
• Do 10–12 reps.

2. Dumbbell Bicep Curl

Muscles Worked: Biceps
How To:

• Stand with arms fully extended and palms facing forward.
• Curl both dumbbells up toward the shoulders.
• Lower slowly.
• Perform 10–12 reps.

3. Resistance Band Face Pull Upper Body Strength Training Workout Plan

Muscles Worked: Upper traps, rear deltoids
How To:

• Anchor a resistance band at shoulder height.
• Pull handles toward your face, elbows flared.
• Squeeze shoulder blades together.
• Do 12 reps.

Circuit 3: Shoulders and Core (10 Minutes)

1. Dumbbell Shoulder Press

Muscles Worked: Deltoids, triceps
How To:

• Hold dumbbells at shoulder height, palms facing forward.
• Press them overhead until arms are fully extended.
• Lower with control.
• Perform 10–12 reps.

2. Lateral Raise Upper Body Strength Training Workout Plan

Muscles Worked: Lateral deltoids
How To:

• With dumbbells at your sides, raise arms out until shoulder level.
• Pause, then lower slowly.
• Perform 10–12 reps.

3. Plank to Push-Up

Muscles Worked: Core, shoulders, triceps
How To:

• Start in plank position.
• Push up into a high plank (push-up position) one arm at a time.
• Return to forearms.
• Repeat for 30 seconds.

Cool-Down and Stretch (5 Minutes)

After your strength workout, it’s important to stretch the muscles to aid recovery and reduce soreness.

Cool-Down Stretch Routine:

• Overhead triceps stretch – 30 seconds each side
• Cross-body shoulder stretch – 30 seconds each arm
• Child’s pose – 1 minute
• Chest opener stretch – 1 minute
• Seated forward fold – 1 minute

Weekly Upper Body Strength Training Workout Plan Schedule Suggestion

To allow for recovery and optimal results, aim to perform this upper body routine 2–3 times per week on non-consecutive days. You can pair it with lower body or cardio-focused workouts on alternate days.

Day	Workout
Monday	35-Minute Upper Body Strength
Tuesday	Lower Body Workout or Cardio
Wednesday	Rest or Active Recovery
Thursday	35-Minute Upper Body Strength
Friday	HIIT or Full Body Circuit
Saturday	Optional: Upper Body/Core Mix
Sunday	Rest

Tips for Better Results With Upper Body Strength Training Workout Plan

1. Track Your Progress

Use a workout log to record your weights, reps, and sets. Gradually increase weights over time to continue building strength.

2. Focus on Form

Proper form is crucial to prevent injuries and maximize muscle activation. Consider using a mirror or recording yourself to review form.

3. Prioritize Recovery

Get adequate sleep, fuel your body with protein-rich meals, and stay hydrated to support muscle repair.

4. Warm Up Every Time

Never skip the warm-up. It’s essential for joint mobility, flexibility, and injury prevention.

Common Mistakes to Avoid With Upper Body Strength Training Workout Plan

Skipping Rest Periods

You may feel tempted to cut rest to “save time,” but recovery between sets allows muscles to perform optimally and lift heavier.

Lifting Too Light

If you breeze through 12 reps with ease, you’re not lifting enough. Pick a weight that challenges you by the last few reps.

Ignoring Balanced Muscle Training

Some people focus only on visible muscles (like biceps and chest) while neglecting the back and triceps. Balance is key for symmetry and joint health.

FAQs About Upper Body Strength Training Workout Plan

How many times a week should I do upper body strength training?

2–3 non-consecutive sessions per week is ideal to allow time for recovery while maximizing strength gains.

What if I don’t have dumbbells?

You can substitute dumbbells with resistance bands, kettlebells, or household items like water bottles or backpacks.

Can women do this upper body strength workout?

Absolutely. This plan is effective and safe for both men and women aiming to build strength, tone, or maintain muscle mass.

Is this suitable for beginners?

Yes! Beginners can start with lighter weights, fewer sets, or modified movements, and increase intensity gradually.

Stronger Upper Body in Just 35 Minutes

If you’re short on time but serious about results, this 35-minute upper body strength training workout is a smart and sustainable way to develop lean muscle, increase strength, and improve your overall fitness. With consistent effort, proper form, and a focus on progressive overload, you’ll see noticeable gains in your upper body performance and aesthetics.

Make strength your habit—start today and redefine your upper body power in just 35 minutes per session.

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