Upper-Body Definition
Six weeks of push/pull training to carve out a defined chest, back, shoulders and arms.
About this program
Two push days and two pull days a week, dedicated entirely to the upper body. Push days build the chest, shoulders and triceps; pull days build the back and biceps. Splitting by movement pattern means every session has a clear job, no muscle gets half-trained, and recovery between sessions is automatic.
What you get
- Each upper-body muscle trained twice a week for maximum growth signal
- Push/pull split keeps fatigue from spilling between sessions
- Heavy compound work paired with targeted isolation finishers
- Pair with two days of your own lower-body work for a full week
Weekly schedule
This is one week of training — repeat it for all 6 weeks, applying the progression below. Tick exercises as you go; each session saves your place and logs to your training history.
Day 1 — Push (Heavy)
- 4 × 8–10
- 4 × 8–10
- 3 × 10–12
- 3 × 12
- 3 × 12–15
Day 2 — Pull (Heavy)
- 4 × 8–10
- 4 × 8–10
- 3 × 10 / side
- 3 × 12
- 3 × 12–15
Day 3 — Push (Volume)
- 4 × 12–15
- 3 × 15
- 3 × 15
- 4 × 15–20
- 3 × 15
Day 4 — Pull (Volume)
- 4 × 12–15
- 4 × 12–15
- 3 × 15–18
- 3 × 12
- 3 × 15
Week-by-week progression
Same schedule each week — what changes is the load and intensity. This is how you keep making progress.
- W1Base
Set your bands so the last 2 reps of each set are genuinely hard. Note them down.
- W2Base
Add reps within range across all exercises.
- W3Build
Heavier band on the four heavy compounds. Add a set to each volume-day exercise.
- W4Build
Add reps again. On heavy days, last set to 1 rep in reserve.
- W5Peak
Heaviest bands form allows. Add a triceps and a biceps set.
- W6Peak
Final set of every exercise to technical failure, then take a lighter recovery week.
Want this dialed in to your body?
Generate a split around your exact schedule with the free builder, or work with Bassam for form review and coaching that adapts to your results.