Upper Body Strength 3 

Science Behind the Plan:

"Upper body strength requires strategic loading and recovery," says Marcus. This plan focuses on developing the chest, back, shoulders, and arms while incorporating maintenance work for the lower body. It uses an undulating periodization approach that varies volume and intensity to drive adaptation while preventing plateaus.

6-Week Program:

Week 1-2: Upper Body Foundation

  • Day 1: w^w^ (chest, arms, shoulders, chest, arms, shoulders)

  • 8 reps × 4 sets per exercise

  • Day 2: @^@^ (back, arms, shoulders, back, arms, shoulders)

  • 8 reps × 4 sets per exercise

  • Day 3: ~d~d (legs, core, legs, core)

  • 12 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =576 reps

Week 3-4: Upper Body Development

  • Day 1: w^w^ (chest, arms, shoulders, chest, arms, shoulders)

  • 6 reps × 5 sets per exercise

  • Day 2: @^@^ (back, arms, shoulders, back, arms, shoulders)

  • 6 reps × 5 sets per exercise

  • Day 3: ~d~d (legs, core, legs, core)

  • 15 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =600 reps

Week 5-6: Upper Body Power

  • Day 1: w^dw^ (chest, arms, shoulders, core, chest, arms, shoulders)

  • 5 reps × 6 sets per exercise (progress to harder variations)

  • Day 2: @^d@^ (back, arms, shoulders, core, back, arms, shoulders)

  • 5 reps × 6 sets per exercise (progress to harder variations)

  • Day 3: ~d~d (legs, core, legs, core)

  • 15 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =690 reps