Upper Body Focus 5 (Alex Steele)

Science Behind the Plan:

"Upper body development requires balanced attention to all pushing and pulling patterns," says Alex. This specialized plan targets the chest, back, shoulders, and arms using various angles and leverages. The program implements an undulating periodization approach to optimize both strength and hypertrophy.

6-Week Program:

Week 1-2: Upper Body Foundation

Day 1: w^w^ (chest, arms, chest, arms)
10 reps × 3 sets per exercise
Day 2: @@ (back, shoulders, back, shoulders)
10 reps × 3 sets per exercise
Day 3: w^@_ (chest, arms, back, shoulders)
10 reps × 3 sets per exercise
Day 4: ~d~d (legs, core, legs, core) - Maintenance work
12 reps × 2 sets per exercise
Total volume per week: =624 reps

Week 3-4: Upper Body Development

Day 1: w^w^ (chest, arms, chest, arms)
8 reps × 4 sets per exercise
Day 2: @@ (back, shoulders, back, shoulders)
8 reps × 4 sets per exercise
Day 3: w^@_ (chest, arms, back, shoulders)
12 reps × 3 sets per exercise
Day 4: ~d~d (legs, core, legs, core) - Maintenance work
15 reps × 2 sets per exercise
Total volume per week: =672 reps

Week 5-6: Upper Body Specialization

Day 1: w^w^d (chest, arms, chest, arms, core)
6 reps × 5 sets per exercise (advanced variations)
Day 2: @_@_d (back, shoulders, back, shoulders, core)
6 reps × 5 sets per exercise (advanced variations)
Day 3: w^@_d (chest, arms, back, shoulders, core)
15 reps × 3 sets per exercise
Day 4: ~d~d (legs, core, legs, core) - Maintenance work
15 reps × 2 sets per exercise
Total volume per week: =690 reps

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