Upper-Body Builder in Gym is here to deliver targeted strength and muscle gains for your chest, arms and back.
This is your guide to getting results with the program.
Training at home? We've got you – check out our Upper-Body Builder at Home guide here.
How it works
Designed by Luke Zocchi to test your limits and build serious muscle, Upper-Body Builder uses a proven training structure to deliver results.
- 8 weeks of self-guided workouts split into 2-week phases.
- Workouts focused on effective compound exercises to target the chest, back, shoulders and arms.
- Get results no matter your experience level with separate programs for Beginner, Intermediate and Advanced lifters.
- Nail good form with links to exercise tutorials in every workout.
- Low-impact modifications and exercise alternatives on screen or via the tutorials.
- Get everything you need in one place with warm-ups and cool-downs included.
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What results can I expect?
By training hard and dialing in your nutrition and recovery, this program will help you:
- Build a stronger and more defined upper body that looks great and makes everyday pushing and pulling movements easier to perform.
- Improve grip strength, reducing your risk of wrist injury and making it easier to progress all of your lifts.
- Maintain full-body balance with optional workouts that focus on the legs and glutes.
- Intermediate and Advanced lifters can also stay agile with optional lower-body mobility and core work.
Which level is right for me?
Beginner: If you have never done weight training before, or you need to build up your confidence in lifting weights, this level is for you.
Intermediate: Select Intermediate if you can do these exercises with confidence and good form: push-up, bent-over row and bench press.
Advanced: If you can bench press the equivalent of your body weight on the bar with good form for 10-12 reps, and do 10-12 bodyweight pull-up reps, select Advanced.
Program structure
Luke has designed this training split to deliver maximum results for your upper body, no matter your experience level.
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Beginners: The Beginner program features a 2-day body part split: push exercises on one day and pull exercises on the other. It also includes an optional full-body day, which focuses on your lower body and supporting muscles. Although this third workout is optional, we recommend doing it to achieve balanced muscle gains and to progress your lifting.
Intermediate & Advanced: Lifters at these levels will have a 3-day body part split: chest and triceps, back and biceps, then shoulders and arms. The program also includes two optional days – one focused on pure leg and glute strength for a balanced body, and the other focused on lower-body mobility and core strength.
Can I add more workouts? You can replace your optional days with any other workout, as long as it’s not upper-body focused. We do not recommend lifting heavy weights on your designated rest days, as your body needs time to recover and allow muscle to repair and grow.
What equipment do I need?
You will need access to a full gym to complete this program.
If you are concerned that your gym does not meet the equipment requirements, we recommend following the Upper-Body Builder at Home program.
How to choose, track and increase your weights
Progressive overload – increasing the intensity of your training so that your body adapts and grows stronger – is essential to getting the best results with this program. That means you will need weights that challenge you throughout the program.
- If you get through one set of the recommended reps with great form and without slowing down, it’s time to increase weight/resistance.
- The weight/resistance you’re using should make it challenging to complete your final reps regardless of the total amount of reps.
- As a general rule, increase the dumbbell weight you’re lifting by 1lb (or ½ kg) when you’re ready.
How to track your weights
Track your weights using the Weights Tracker feature on your workout screen – you can log your weights and reps for an exercise as you complete it during each self-guided session.
- Click the notepad icon at the bottom of your screen.
- Tap ‘Add Log’ to enter your weights and reps.
- Numbers will default to the last weight you logged and the number of reps (if any) specified in the workout.
Nailing your lifting tempo
Fine-tuning the time your muscles spend under tension can make a big difference to your results. For most exercises we recommend a 3-0-1-0 tempo (see video).
Some Advanced exercises will follow a slower 5-0-1-0 tempo, which will be indicated in the exercise name.
Nailing your nutrition
What you eat makes a big difference to your performance, recovery and muscle growth.
Check out the Upper-Body Builder nutrition handbook here.
Extra information for muscle builders
When it comes to building muscle, knowledge is power. If you want to learn more about the science of strength, we recommend reading the following:
- What to do if your muscle gains hit a plateau
- 5 muscle-building myths that are killing your gains
- 5 recovery tips for high-intensity strength training
Disclaimer: If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before beginning any new exercise program.
Please note that Upper-Body Builder in Gym is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women.
Never attempt to lift excessive weight. Results will vary from person to person and are influenced by genetics, age, metabolic rate, health history and adherence to diet and training.
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