Build upper-body strength · Intermediate
Upper body, well balanced
Six weeks of presses, rows, shoulder work and curls. Three lifting days give your upper body time to recover between sessions.
6 weeks3 sessions / weekDumbbells
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Upper body essentials20 min
DAY 2Rest & recoverRest & recharge
DAY 3Back and arms14 minDAY 4Rest & recoverRest & recharge
DAY 5Arms with intention15 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Upper body essentials20 min
DAY 9Rest & recoverRest & recharge
DAY 10Back and arms14 minDAY 11Rest & recoverRest & recharge
DAY 12Arms with intention15 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15The push session16 min
DAY 16Rest & recoverRest & recharge
DAY 17The pull session20 minDAY 18Rest & recoverRest & recharge
DAY 19Shoulder session20 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Keep showing up for yourself.DAY 22The push session16 min
DAY 23Rest & recoverRest & recharge
DAY 24The pull session20 minDAY 25Rest & recoverRest & recharge
DAY 26Shoulder session20 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge
Week 5
Keep showing up for yourself.DAY 29Upper body essentials20 min
DAY 30Rest & recoverRest & recharge
DAY 31The pull session20 minDAY 32Rest & recoverRest & recharge
DAY 33The push session16 minDAY 34Rest & recoverRest & recharge
DAY 35Rest & recoverRest & recharge
Week 6
Look how far you have come.DAY 36Upper body essentials20 min
DAY 37Rest & recoverRest & recharge
DAY 38The pull session20 minDAY 39Rest & recoverRest & recharge
DAY 40The push session16 minDAY 41Rest & recoverRest & recharge
DAY 42Rest & recoverRest & recharge