Muscle for life

This Is The Last Upper Body Workout You’ll Ever Need

This Is The Last Upper Body Workout You’ll Ever Need

If you want an upper body workout that will help you build your best body ever, then you’ll want to read this article.

Let’s face it.

The reason most of us (guys, at least) got into working out is to get an impressive upper body.

We want that armor-plated chest and sexy v-taper, and those bulging biceps, “3D” delts, and washboard abs.

If you’re looking for help with this, though, chances are you’ve found it more difficult than you expected.

I know how that goes.

I was once stuck in a rut, hopping from one workout program and supplement, to another, without much to show for it.

This went on for years, but fortunately, I finally decided to educate myself in the real science of fat loss and muscle building, and here’s where I’m at now:

And in this article, I’m going to teach you the most important things I’ve learned about building a strong, muscular upper body, and I’m going to give you an effective upper body workout that will get the needle moving right away.

I have good news, too.

Contrary to popular belief, you don’t need to live in the gym and suffer through hours and hours of grueling workouts every week to get the body you really want.

You have to work hard, yes, but it doesn’t have to take forever, and you can actually enjoy the process along the way.

So, let’s get started, shall we?

The Primary Muscles Involved in Upper Body Workouts

A good upper body workout trains several major muscle groups:

  • Chest
  • Back
  • Shoulders
  • Arms
  • Core

Each of these are best trained by different exercises, and each have “special needs” if you’re going to achieve maximal development and definition.

Let’s take a minute to review them separately.

The Best Way to Train Your Chest

The muscles we’re most concerned with in our chest training are the pectoralis major and pectoralis minor.

upper body exercises for men

If you work on developing those two muscles, you’ll eventually get the chest you really want.

If you’re a guy, you’re also going to want to know about the “upper chest” that so many people argue about.

Some say it exists, others say it doesn’t, some say you can emphasize it in your training, others say you can’t.

Well, the truth is this:

There is an “upper chest,” but it’s not a separate muscle.

It’s just a portion of the pec major called the clavicular head, and it looks like this:

upper chest anatomy

While it’s technically part of the pec major, its muscle fibers are at a different angle, which means it doesn’t respond to chest exercises in the same way as the larger portion.

This is why research shows that certain exercises, like the flat and decline bench press, emphasize the main (large) portion of the chest muscle, whereas others, like the incline and reverse-grip bench press, emphasize the smaller upper portion.

Notice that I said emphasize and not isolate.

That’s because all chest exercises that emphasize one portion of the muscle do, to some degree, involve the others.

Nevertheless, one of the most important lessons I learned about building a chest is this:

Ideal chest development requires a lot of emphasis on the clavicular head of the “upper chest.”

Fortunately, this is easy to program for because the exercises that accomplish this are also all-around effective chest exercises.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

The Best Way to Train Your Back

The bulk of your back is comprised of several muscles:

  • Trapezius (traps)
  • Rhomboids
  • Teres major and minor
  • Infraspinatus
  • Latissimus dorsi (lats)
  • Erector spinae (iliocostalis, longissimus, and spinalis muscles)

The upper portion of your back is referred to as the thoracic spine, and it includes the trapezius, rhomboids, teres muscles, infraspinatus, and lats.

Here’s how it looks:

upper body workout back anatomy

And the lower portion is referred to as the lumbar spine, which is mainly the erector spinae muscles shown here:

upper body workout back muscles anatomy

As far as back training goes, here’s the brass ring we’re striving toward:

  • Well-developed traps that form the centerpiece of the upper back.
  • Rhomboids that create deep “valleys” when flexed.
  • Wide, long lats that give us the V-taper we all love.
  • Well-developed teres and infraspinatus muscles that pop.
  • Thick erector spinae that turn the lower back into a “Christmas tree.”

Here’s where I’m at with mine:

Now, people new to weightlifting tend to neglect their backs, mostly because you don’t see it in the mirror, so how important can it really be, right? 🙂

I can sympathize because I’ve been there myself (I hadn’t done a single deadlift until a few years ago), so let me assure you firsthand that this is a mistake.

Skipping your back training produces muscle imbalances that eventually look weird, and increase your risk of injury (too much pressing and too little pulling is bad news for your shoulders).

That’s why many respected weightlifting coaches recommend that you pull at least as much as you press, if not more, and why my upper body workouts always involve a good amount of back training to offset the pressing.

The Best Way to Train Your Shoulders

Your shoulders are comprised of several muscles, with the three largest being the deltoids:

  • Anterior deltoid
  • Lateral deltoid
  • Posterior deltoid
































(The rotator cuff muscles are also a part of the shoulder, but they don’t necessarily require special emphasis in your training until you’re an experienced weightlifter.)

The most important thing that you need to know about shoulder training is you have to work on developing all three deltoids, and especially the lateral and posterior muscles, because if these two are lagging, your shoulders never quite look right.

Many people think all they need for complete shoulder development is the military press, but this is rarely the case.

Overhead pressing is great for developing your anterior deltoids, but you can OHP until your arms fall off and still never get those round, “capped” delts that make jaws drop. For that, you have to include exercises specifically meant to target those muscles, like the lateral and rear delt raise.

The Best Way to Train Your Arms

As you may already know, the major arm muscles are the biceps, triceps, and forearms.

The biceps (or, technically, the biceps brachii) is a two-headed muscle that looks like this:

upper body workout biceps anatomy

Another muscle that comes into play here is the biceps brachialis, which sits beneath the biceps brachii and helps flex the elbow.

Here’s how it looks:

upper body workout biceps brachialis

This muscle isn’t nearly as obvious as the biceps brachii, but it helps shape the overall look of your arms by propping up your “biceps speak,” and helps visually separate your biceps from the triceps.

Here’s a picture of me that I think shows this nicely:

upper body workout biceps

Next on the list is the unsung hero of the arms: the triceps.

upper body workout triceps muscles

As you can see, this is a three-headed muscle that, unbeknownst to many, makes up about 2/3 of the size of your arms.

That’s right—the easiest way to add size to your arms isn’t curling, but training your triceps.

When properly developed, the three heads of this muscle form the distinctive “horseshoe” that no arms are complete without.

Finally, we have the forearms, which are comprised of several smaller muscles:

upper body workout forearm muscles

I like to think of forearms as the calves of the upper body.

They’re often ignored, and when they’re under-developed, it sticks out like a turd in a punchbowl. If they’re on point, though, you’re the envy of the gym.

That said, I’m actually not a fan of doing much in the way of forearm exercises (unless you’re looking to strengthen your grip) for two reasons:

  1. It’s not necessary if you’re training the rest of your upper body correctly. Your forearms will naturally develop alongside everything else.
  1. It can be hard on your elbows, causing joint pain and interfering with the rest of your training.

Now, many people will say that you don’t need to directly train any of your arms muscles if you’re training the rest of your upper body correctly.

That is, they say that heavy pressing alone is enough to give you great triceps, and heavy pulling is enough for great biceps

I disagree.

I’ve worked with thousands of people and I can probably count on one hand the number for whom this was true. The vast majority simply couldn’t get their arms up to snuff without targeting their biceps and triceps in their training.

So, if your arms need more inches, then you can’t afford to neglect them in your upper body workouts.

The Best Way to Train Your Core Muscles

Finally, we arrive at the showpiece: the core.

Now, if there’s one muscle group that’s identified with “fit” more than any other, it’s the abs. Everybody wants ‘em, but very few people get ‘em.

The most famous muscle of the region is the rectus abdominis, which is what we’re referring to when we talk about “abs.”

upper body workout abs

A well-developed core has more than just a well-defined rectus abdominis, though.

There are several other muscles that, when developed, complete the look, including the obliques, transverse abdominis (TVA), and serratus.

upper body workout torso muscles

Now, the first mistake most people make in their quest for a six pack is they just don’t get lean enough.

The abs don’t become pronounced in men until around 10% body fat, and in women until around 20%, regardless of how many crunches you do.

It’s also commonly believed that ab workouts are unnecessary if you do a lot of heavy compound weightlifting.

The idea is that because exercises like the squat, deadlift, and overhead press engage the core muscles, there’s no need to train them separately.

This is mostly false.

Similar to arms, most people will find that they need to directly train their abs and core to get the cut, chiseled look they really want.

The Simple Science of Effective Upper Body Training

There are many ways to train the muscles in your upper body.

You can do bodyweight exercises, machines, or free weights. You can use lighter weights for more reps or heavier weights for fewer. You can train your upper body once, twice, or thrice per week, or even more frequently.

What’s best way?

Well, I’ve helped thousands of people of all ages and circumstances build muscle and lose fat faster than ever before, and here are the biggest lessons that I’ve learned:

1. You want to do a lot of heavy compound weightlifting.

The best types of workout programs for natural weightlifters are those that focus on heavy compound exercises like the squatdeadliftbench press, and military press.

Sure, you can gain muscle and strength in many different ways, but decades of scientific and anecdotal evidence have conclusively proven that this is the most effective approach.

The reason heavy compound weightlifting is so powerful is simple: it’s the best way to progressively overload your muscles.

That is, it’s the best way to increase tension levels in your muscles over time, which is the primary driver of muscle growth.

This is why your number one goal in your resistance training is to increase whole-body strength, and why the strongest people in the gym are also generally the biggest.

2. You want to make sure your weekly volume is right.

By “weekly volume,” I’m referring to the total number of reps that you perform for each major muscle group each week.

If you do too little work on any muscle group, it’ll progress slower than it could, and if you do too much, you’ll eventually run into problems related to overtraining.

Now, the first thing that you should know about training volume is this:

The heavier you train, the lower your weekly volume needs to be.

The reason for this is it takes your muscles and body longer to recover from heavy weightlifting than lighter lifting. This is why popular powerlifting programs look so austere compared to the nonsense you find in most bodybuilding magazines.

The subject of optimal training volume is rather complex, but here’s what you need to know for the purposes of this article:

Research shows that when you’re using weights in the range of 60 to 85% of one-rep max, optimal volume appears to be in the range of 60 to 180 reps per major muscle group per week.

As you can guess, the lower end of this range corresponds with the heaviest weights, and the higher end with the lightest.

Now, if you’re worried that this means I’m going to ask you to do 3-hour upper body workouts a few days per week, you can breathe a sigh of relief.

Instead, I’m going to ask you to do a handful of compound exercises that train multiple major muscle groups at the same time, allowing you to rack up volume across your entire upper body much faster than you can with isolation exercises.

For example, while the bench press primarily trains the pecs and triceps, it also heavily involves the anterior deltoids, which means you don’t need to do as much direct shoulder training to give them the volume they need to grow bigger and stronger.

Alright, so now that we’ve covered our fundamental training philosophy for our upper body workouts, let’s talk exercises.

The Best Upper Body Exercises


There are literally thousands of upper body exercises to choose from, and just as many opinions as to which are good and which aren’t.

Sorting and weighing them can be damn near impossible without help, so that’s what I’m going to do here for you.

Below you’ll find a list of the most effective upper body exercises that you can do (with links to videos on how to do each).

You don’t have to do these exercises and only these for the rest of your life, but they’re all you really need to build the upper body of your dreams.

The Best Chest Exercises

The Best Back Exercises

The Best Shoulders Exercises

The Best Biceps Exercises

The Best Triceps Exercises

The Best Core Exercises

That’s it.

If you make it your mission to master those movements, your upper body will never be the same again.

Now, you’ve probably noticed that there isn’t much in the way of cable work, machines, or bodyweight exercises.

The reason for this is while those exercises do have a place in some people’s training (experienced bodybuilders, for example), free weight exercises are going to serve your needs better.

The Ultimate Upper Body Workout

ultimate upper body workout

Alright, we’re finally ready to get into the gym, and put some plates on the bar.

So, here’s what I want you to do twice per week, with a couple days of rest in between each workout (Mondays and Thursdays, for example):

Bench Press

Warm up and 2 sets of 4 to 6 reps (80 to 85% of 1RM)

Close-Grip Bench Press

2 sets of 4 to 6 reps

Standing Military Press

Warm up and 2 sets of 4 to 6 reps

Dumbbell Lateral Raise

2 sets of 8 to 10 reps (75% of 1RM)

Barbell Row

Warm up and 2 sets of 4 to 6 reps

Lat Pulldown

2 sets of 4 to 6 reps

Dumbbell Curl

2 sets of 4 to 6 reps

Cable Crunch

3 sets of 8 to 10 reps

That’s a tough workout, but it shouldn’t take you more than 75 to 90 minutes, and it will hit every muscle in your upper body.

There are a few other things that you should know to get the most out of it:

1. Once you hit the top of your rep range for one set, you move up in weight.

For instance, if push out 6 reps on your first set of the military press, you add 5 pounds to each side of the bar for your next set and work with that weight until you can press it for 6 reps, and so forth.

2. Rest 3 minutes in between each 4-to-6-rep set, 2 minutes in between 6-to-8-rep sets, and 1 minute in between 8-to-10-rep sets.

Getting adequate rest in between sets is important because it allows your muscles to fully recoup their strength so you can give maximum effort each set.









3. Make sure you’re eating enough food.

Most people know that high protein intake is necessary to maximize muscle growth but don’t know that caloric intake also plays a major role.

You can learn more about this here.

Oh and FYI, this type of training is the core of my Bigger Leaner Stronger (for men) and Thinner Leaner Stronger (for women) programs, and I have hundreds of success stories that prove its effectiveness.

If you give this workout a go and like it, I highly recommend you check out BLS/TLS because you’re going to love it.

Happy training!

What About Supplements?

get bigger chest workout

I saved this for last because, quite frankly, it’s far less important than proper diet and training.

You see, supplements don’t build great physiques–dedication to proper training and nutrition does.

Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.

Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.

So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.

The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more.

As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others.

Finding high-quality, effective, and fairly priced products has always been a struggle, though.

That’s why I took matters into my own hands and decided to create my own supplements. And not just another line of “me too” supplements–the exact formulations I myself have always wanted and wished others would create.

I won’t go into a whole spiel here though. If you want to learn more about my supplement line, check this out.

For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your upper body (and other) workouts.


Creatine is a substance found naturally in the body and in foods like red meat. It’s perhaps the most researched molecule in the world of sport supplements–the subject of hundreds of studies–and the consensus is very clear:

Supplementation with creatine helps…

You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. People with kidney disease are not advised to supplement with creatine, however.

If you have healthy kidneys, I highly recommend that you supplement with creatine. It’s safe, cheap, and effective.

In terms of specific products, I use my own, of course, which is called RECHARGE.

RECHARGE is 100% naturally sweetened and flavored and each serving contains:

  • 5 grams of creatine monohydrate
  • 2100 milligrams of L-carnitine L-tartrate
  • 10.8 milligrams of corosolic acid

This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.

upper body workout creatine

Protein Powder

You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical.

That’s the main reason I created (and use) a whey protein supplement. (There’s also evidence that whey protein is particularly good for your post-workout nutrition.)
WHEY+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy.

I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find.

upper body workout protein

Pre-Workout Drink

There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. There are downsides and potential risks, however.

Many pre-workout drinks are stuffed full of ineffective ingredients and/or minuscule dosages of otherwise good ingredients, making them little more than a few cheap stimulants with some “pixie dust” sprinkled in to make for a pretty label and convincing ad copy.

Many others don’t even have stimulants going for them and are just complete duds.

Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,”which contained a powerful (and now banned) stimulant known as DMAA.

Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine.

The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline.

And that’s why I made my own pre-workout supplement. It’s called PULSE and it contains 6 of the most effective performance-enhancing ingredients available:

And what you won’t find in PULSE is equally special:

  • No artificial sweeteners or flavors..
  • No artificial food dyes.
  • No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.

upper body workout energy

The Bottom Line on Upper Body Workouts

If you follow the advice in this article, you’ll have no trouble gaining significant amounts of upper body muscle and strength.

And especially if you’re new to this style of working out (your body will be hyper-responsive to it).

So, do your upper body workouts, push yourself to get stronger in each of the exercises, eat right, and take the right supplements, and your upper body will transform before your very eyes.

Happy training!

What’s your take on upper body workouts? Do you have anything else to add? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • Matt

    Hey Mike, great article! Really love your stuff, you and Greg at Kinobody are easily the best fitness websites out there IMO!

    I’m currently running his Greek God Program and I like the minimalism, but I think one area where I don’t agree with him is having people who aren’t at really good levels of strength use RPT, I feel like it fools you into thinking you are stronger than you actually are at times. I like your ideology of 4-6 reps a bit more, could that be run with his stuff? Would look like this;

    Workout A
    Incline BB Bench 3 x 4-6
    OHP 3 x 4 – 6
    Weighted Dips 3 x 4-6
    Lateral Raises Rest Pause
    Face Pulls

    Workout B
    Weighted Chins 3 x 4-6
    Squats 3 x 4-6
    Barbell Row 3 x 4-6
    BB Curl 3 x 4-6
    Calf Raises

    Just curious about your thoughts on it, and if any changes would be needed to slow down progression just a bit compared to BLS seeing as it’s a higher frequency. Thanks!

    • Thanks! Sure, that should be fine. Try it out and see how it goes.

      • Matt

        On second thoughts, fuck that. Running BLS, it’s just better IMO. I’ve been trying to avoid deads even though I like them, they just seem brutal on my hands =/

        Also, I just got my copy of shredded chef and love it, but I have an idea for an article even though you’ve done some similar stuff– 5 ingredient or less bachelor type high protein dinners that can be made quickly.

        Keep up good work man! Your stuff is super motivating

        • Haha, good idea. 🙂

          Thanks for picking TSC. Glad you’re enjoying it!

          Good idea on the article too. In the meantime, check this out:


          Hope this helps! Will do!

          • Matt

            Thanks man! Missed that article, will totally check it out.

          • NP!

          • Matt

            Alright Mike, I have to be honest- I can’t deal with deads anymore. They keep on fucking up my hands beyond belief. The gym I go to is fairly new and the knurling on the bars is just brutal, started bleeding a bit today while doing them. Part of it is likely due to where I’m gripping it as well, but frankly I’d rather swap it out.

            Can I make the case that if I’m doing weighted chins and rows if I tack on either seated cable row or one arm DB row, my back development will be fine still? The one thing that could be argued I suppose is lower back volume, but I still feel like with BB rows, RDL and OHP that it should be fine long term.

            BTW I love the 4-6 range, really is miles better than RPT unless you have elite levels of strength IMO.

          • I hear you man. The DL is a great exercise, and I don’t recommend dropping it if we can avoid it. What about using gloves or straps?

  • Hello Mike, the exercise you do in the video I’ve noticed is not included in the workout routines you give in BLS as far as I know. For back day you have deadlifts, row, and pull ups/lat pulldown. None of those have a similar action to the one you do in the video. Am I missing out on something?

    • Nope, you’re right! I was just adding 3 sets of this exercise at one point when I was focusing on my back to get some extra volume in.

      • Right, but what I meant was don’t you miss out on growing certain muscles if you don’t do that specific exercise? Why did you leave it out in BLS?

        • Because there’s only so much volume each muscle can handle. Of the 9-12 heavy sets you have to work with, the exercises in BLS are the most important and effective exercises.

          However, when focusing on certain muscles, you can lower your training volume on the others so you have room to increase the volume on the muscle you’re focusing on and include exercises that you don’t normally have room for.

          Hope that makes sense!

  • mark molloy

    Hi Mike – firstly I just wanted to say great site – I am slowing getting through all the articles on the site and am liking them a lot.

    On previous articles you have advocated working major muscle groups once a week but this calls for two – I just wondered why this is?

    Also there is no deadlift here, would you include this on a lower body workout?



    • Thanks! Frequency really depends on the volume per workout. With the amount of volume each muscle gets in my BLS routine, once a week is all you need. If you lower the volume each workout, you can increase the frequency.

      In the end, it all comes down to total weekly volume.

      Regarding the deadlift, yeah. It’ll be in the lower body routine. 🙂

      Hope this helps! Talk soon!

  • If I’m doing the BLS workout (5 day version) I shouldn’t break the routine with these, correct? Seems like I’m getting all these in the 5 day BLS workout.

    But I do wonder, how long should I do the BLS workout before switching it up and doing workouts like this and others you mention on your blog?

    • Nah, you can stick to the BLS routine.

      I recommend making some small changes to the BLS routine every couple months while keeping the focus on the same heavy, compound lifts. If you download the bonus report, I lay out a year long routine to follow with all the changes. 🙂

      You can stick to the BLS routine as long as you like with these small variations, but if you’d like try out different routines I’ve laid out on MFL or BBLS when you’re strong enough, go ahead!

  • less-a-moron

    Okay. So based on that picture from October, you are in ‘model’ shape and then some. Maybe that’s while I am looking at your site instead of you looking at mine. Always a great combination of information and motivation-thanks!

  • Dave

    Quick question regarding the amount of lifts.

    I do 3x upper body per week(bench press, shoulders, biceps/triceps, back. Sun, Tues, Thurs) & 2 X of legs + core on Monday and Weds.

    My workout consist of 3-4 sets of 4-6 reps. Am I doing too much? To little? I don’t want to overtrain and am concerned that I’m not giving my body enough time to rest and grow.


  • Don

    Any recommendation on increasing neck size/thickness? I am doing BLS and would like to increase neck and trap size but haven’t found any specifics about exercises and frequency.

    • I’ve never done anything specific for it, but it comes naturally with proper back training.

  • JunkMonkey

    So I’ve had to lay off chest stuff for now – ESPECIALLY dips. I have what feels like tendonitis between my pecs, and it’s killing me. Doing dips hurts so badly, and a set of pushups yesterday hurt like crazy. I’ve been dealing with this for several months, and it doesn’t feel like it’s getting any better. In addition, my sternum now pops like a knuckle, and if it doesn’t, that also hurts. I’ve been reading in forums that these issues are pretty common, but I want to know what’s the quickest and most effective way to beat them – at least what feels like tendonitis (not sure if that’s what it is, but again, that’s what it FEELS like) because it SUCKS!!!

    • Yikes! Have you taken a break from dips and pressing? I’d get that checked out by a doc if it’s persisted for so long.

      • JunkMonkey

        Yeah, it’s been a while since I’ve done dips. Well, at least the forward-leaning variety. The ones for triceps using a bench behind me and a barbell across my waist doesn’t hurt at all. Pressing doesn’t really hurt. I think what did me in was butterflys. It didn’t really get bad until a few months ago. I plan on seeing a doc next year when I can finally afford my recently increased deductible (yay ACA!), but I just didn’t have the cash this year to cover the expense.

        The pain is in the middle to lower pec, right across the sternum, and it sort of comes and goes. I stopped doing flys months ago, so it’s mostly dips that hurt. I think the push ups were a problem the other day because I spent much of the day (admittedly) hunched over at my desk and my chest got tight from poor posture. I’m sure a little ice and heat will go along way, though, if I can just keep up with it. :-/

        • Ah gotcha. Gotta love that increased deductible! Yeah, if it’s been that long…hang in there until next year for the doc!

          • JunkMonkey

            Hangin’ the best I can. Got an ice bag on it as we speak…

  • aido

    Hi mike…when lifting heavy i don’t think I could stay at the same weight for 3 sets in 4-6 rep range…if i got 5 on the first set, the next would probably be 4,3 or maybe 4,2. 3,2 even……anyone ever report this?


    • Happens. Good rest, recovery, and preworkout nutrition helps a lot. Otherwise, you just need to build up the strength, conditioning, and endurance for it.

  • James

    I have been using the 5 routine for sometime now and have improved greatly in strength. You have listed several exercises for each muscle group. If I were to add these to my workout, would I not have to be selective?
    i.e. On Tuesday I already do deadlift (Roman), bb row, one arm dub row, and chin ups. I have just built a lat pull down with a cable and some pulleys. This day already focuses on the back muscle group.
    Except for added weight what can I change to improve this part of my routine?
    Looking forward to hearing from you.

    • Keep the total volume the same and you’re all good! You can still stick to the 5-day BLS split too, and rotate exercises every couple months.

      • James

        Great hearing from you. Type-o on my above text should have been 5-BLS split. For rotator cuff exercises, what is your advice as to when they should be put in play? Is doing them on the same day as setting military press over doing it?
        Thank you for your timely response.

        • Slapping them onto shoulder day is a good one. You can also put them into your arm day or whichever day you happen to have extra time in your schedule. You have face pulls for chest day, I assume?

  • Greg

    Hi Mike, in other posts (and BLS) I’ve seen you recommend 3 sets for the 4-6 rep range which feels about right, but here you recommend 2. Thinking this is on the lighter side. Just wondering why and what type of difference they each make to growth? Thanks

  • Filippo Bonadonna

    Awesome article. I have a question for you, I noticed as I am cutting that most of my fat loss comes from my upper body (I estimate I am at 13%bf right now) and my legs seem huge compared to my upper body (normally it’s the opposite problem for males). Once I hit 10%bf, if I see my legs are still somewhat bigger than my upper body, am I better off upping my upper body workout frequency and leave my legs exercices to once a week at maintenance (meaning no progressive overload) so that my upper body can be more proportionate to my lower body at the end of the bulk?

    • Thanks! That’s exactly right. You can stop progressively overloading for your lower body while you continue training your upper body.

  • David G

    Hey Mike, no incline bench? What do you recommend for the remaining week? I usually do a 4-day split and was looking at this to shake it up. Obviously day 3 would be legs. What would you recommend on day 4 in addition to this routine?

  • Paul Watson

    Great article, thanks. Would you change the rep ranges based on age? for example I’m a 47 yo male & have been reading a lot of opinions stating that 8-12 rep ranges are better for older athletes as we find it harder to recover from low rep high intensity work?

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