Printable Torso Mass Building Routine


Upper Body Split Workout Shoulders and Lats Mass Building Video

Video taken from the channel: FitnessBlender


Upper Body Split Workout Back and Biceps Mass Building Workout Video

Video taken from the channel: FitnessBlender


All Strength Upper Body Workout Upper Body Muscle Building Workout

Video taken from the channel: FitnessBlender


At-Home Upper Body Strength Workout | FYR 2.0: Hannah Eden’s Muscle-Building Fat-Loss Plan

Video taken from the channel:


The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)

Video taken from the channel: Jeremy Ethier


The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

Video taken from the channel: Jeff Nippard


At-Home Core & Upper-Body Workout | FYR 2.0: Hannah Eden’s Muscle-Building Fat-Loss Plan

Video taken from the channel:

Below is a sample upper body workout; you can easily build your own, but keep reading to learn how to make the workout you build more effective. Killer Arms Mass Building Routine 3 Sets, 6-12 Repetitions (2-3 days per week) Bicep Curl Overhead Tricep Extension Incline Bench Bicep Hammer Curl Single Arm Cable Tricep Pull Down (use a Single Grip Handle). In three weeks time build your upper body muscles and have your friends wonder how you built such an impressive and muscular upper body.

How to Build a Strong Upper Body in 21 Days: By laying off leg work, you’ll greatly enhance your ability to recover from workouts. Squats and deadlifts are tremendous total-body muscle builders, but they. Multi-joint, compound exercises like bench presses, shoulder presses, pull ups, rows, deadlifts, squats, and dips are the big boys on the block and will give you the most bang for your buck. Steer clear of exercises like double biceps, high cable curls which yield little-to-no real results in the bigger scheme of things. Training to Build Mass.

With this upper body routine, there will be some form of progressive overload taking place each week. These changes won’t be excessive but they will be enough to incur a positive change in your physique. The Nitty Gritty. The training days for the upper body workout are broken into two days. Gaining size isn’t as easy as it sounds.

Your body is built to survive, not to look like an Olympia competitor, so putting on—and holding on to—muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to build mass is to select the right exercises—the type that will break down muscle tissue and trigger. If you were to look at some of the most effective muscle-building and strength-building programs, the total number of reps for the main exercises usually add up to around 25. So to make the most of your workouts and add slabs of muscle to your bi’s and tri’s, shoot for this number of reps—and your gains will add up, too.

This workout [ ]. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter. The first two weeks of the program are all about lifting heavy with mass-building compound exercises.

This 12 Week Mass Building Transformation Workout Plan is the most direct, comprehensive and downright brutal strength program for targeted muscle growth. With full body workouts you might not complete as many sets You’ll be using tried and tested, no frills exercises that are guaranteed to build huge slabs of muscle. For upper-body work it’s bench presses, incline presses, overhead pressing, barbell rows, chins, dips, and curls. Also included will be unilateral work for the lower body since most people are terribly out of balance in that regard, and unilateral leg work is great for injury prevention. This four-week upper-body program is designed to build muscle mass, making you stronger and more powerful.

It was inspired by Jim Wendler’s 5/3/1 program and the Westside method. Upper-Body Mass.

List of related literature:

pectorals, triceps, deltoids, core (2-3) Find two even surfaces to place your hands on: phone books, reams of paper, foot stools, full boxes, whatever.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

For a training plan that works your entire body, combine the “Build the Perfect Backside” routine with the “Build Perfect Shoulders” upper-body workout on page 144.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

This book offers detailed instructions for dozens of exercises and plenty of ideas for designing your own workouts.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Write down your entire program; make note of sets, reps, and weights; record your physical measurements, and take periodic photographs of your physique to keep track of your development.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Read on to see how this book can help you build the ultimate physique!

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Chapter 2 discusses how to design exercise programs to make desired changes to your body.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

You can print out the routine and take it with you tothe gym or tack it upon the wall at home.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Various supplemental benches well worth considering include the incline bench — very helpful in chest exercises and curls for the biceps — and the socalled Preacher’s Bench, which makes possible a very strict and demanding curling exercise.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Table 9.8 provides an example of how a week’s training may be organized in the base and build weeks with block periodization.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Great workout, but I swear that was the most amount of ad breaks I’ve ever seen in my entire life. Idk how much control you guys have over advertising but if you have any….cut back please.

  • Hi Hannah! I am a 53 year old mother of 2 adult children and a grandmother of 8. No one believes I am 53 yrs of age. I am always told I look like I am 40 yrs old. I have even been told I look to be in my late 30’s which I do not think so at all. LOL! I found your workout videos a few days ago and I LOVE THEM!! I JUST LOVE YOU!!
    You motivates me BIG TIME!!! I hate the informercials constantly interrupting. I have decided to take before and after pics to track my progress. I would love to send you pics of my results. I will weigh myself and take pics every 2 weeks for 2 months. I will workout with this workout, the workout for lower body and cardio. I see a Core & upper Body workout by you.

    I will do that one as well. I will work out twice a day hardcore for 4 days and the 5th day I will do a light workout and rest for 2 days each week. One of my main focus is to get a 6 pack which I feel will be a HUGE surprise if I can achieve it because of my lower part of my abdomen has a little bit of loose skin due to I once lost weight extremely rapidly. I don’t want to have a tummy tuck so I will work hard with your workouts. I don’t have a BIG tummy at all but I want it TIGHT AND RIGHT!! I have gained 20 lbs between August of 2019 and now due to a broken ankle and then hip pain that cause my hip to get stiff and inflammation.

    So with my recent hip issue for 2 months I gained 10lbs of the 20 lbs I gained all together because I was not able to exercise. I just started working out again about 5 days ago. How can I contact you to send you my results? I have to get ready for a RED CARPET EVENT for the release of a Movie called “FINDING BOAZ THE MOVIE., I was blessed to have a role as a supporting actress.

  • Me: Taking notes, writes everything down

    Him at the end of the video: ”I’ve complied all of this information into an easy to follow, free PDF so you guys can have it with you at the gym.”

    ������ ��

    Really liked this video though. Subscribed. Heading over to IG to follow. Thanks for the info. It’s been a huge help!! ����������

  • I really love Hannah’s body!! Soooo lean n toned!! Also she is sooooo funny n notty as well ������ guys got bully from her sometimes ������ hahaaa…

  • Se padra poner en español por eya es espectacular y tiene muchísima energía además que tiene cuerpaso y lo ejercicios están muy bien son puro pawer �� �� �� �� ��

  • Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: I just finished up Week 2 and it is my favourite program I’ve released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!

  • I want to use the cable machines more but theres always guys hogging 2 of them at once and then I get too shy or intimidated to use them

  • What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split is made for workouts 4 times a week which would suit me better. However i can’t help myself from questioning whether or not there is enough total volume for each muscle group with this split.
    I would appreciate if someone could comment there thoughts in this. Thank you!

  • I am from London and have been watching your videos for a while now. Learning and utilising the education you have provided as many gym rats over here have no understanding of science behind bodybuilding…

    Jeremy your an encyclopedia for the human body. You know the chemical formulas, the chemical reactions and the chemical equations. This has resulted you to simplifying most of our routine for the purpose of a healthy body, whether it’s for muscles, weight management and most importantly our movement of individual body parts.

    Admire your full dedication.
    I had to download your PDF guide to Upper and Lower workouts and test the actual program. All positive.

    Keep up the good… NO, not good, but GREAT work.

  • @FitnessBlender Finally a mass building video! I’ve been doing your 4 week program over the past 3 months and have toned up. But I’m still struggling to gain mass. Looking forward to more videos like these! Happy New Year!

  • What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can’t help myself from questioning whether or not there is enough total volume for each muscle group with this split.
    I would appreciate if someone could comment there thoughts in this. Thank you!

  • That moment when Daniel says: “Those biceps and triceps are really swollen and full of blood right now”. Me (feeling my arms): “Oh, yeah, man, they are!”����

  • This was fabulous!  I love the instruction and the pace.  I read an article by a fitness guru a while back that mentioned most fitness videos go too fast with weight routines.  I immediately thought how you go against the grain of most videos I have done in the past with weights that go way fast!  You are actually concentrating and feeling the muscles work.  Oh and I do see those guys in the gym…you aren’t the first trainer who has told me most men lift wrong and too heavy.  Ha! 

  • Kelly!! Can you please respond? I’m a little desperate because I bought one of your low impact programs and can’t access my account. I tried every way possible to enter my account but couldn’t. Than you

  • just finished! love this 3 days split workout. i can tell my weak arm is the left during side pullover. I use 6kg (13pounds) should i do less rep on the left one, and trying to improve or drop weight? thanks a lot! 

  • Guys I did your workouts all year long and I had great results my body it’s looking better than ever, so thanks. Keep up the good work, sorry for my english. Cheers from Spain

  • My work schedule forces me to lift three days a week if I follow the rule of taking a rest day after two consecutive days of lifting (which I do), so doing an upper/lower split has me alternating upper twice a week with lower twice a week (exactly like an ABA/BAB split would have you do). It works for now, but I need to get off of these 12-hour shifts, or at least time a caffeine infusion so I can go to the gym after I’m done at the work.

  • Sorry I’m late to the party with a comment on these workouts. I had my gallbaldder removed and I wasn’t allowed to lift more than 10 lbs. for 6 weeks!!

    FB…I really enjoyed both of these split upper body workouts! Please do more of them. Leg workouts with weights would also be great.

    Keep up the great work!

  • Hannah was amazing but those dudes should not be on the stage. The blue t-shirt guy could not perform any of the exercises properly, not even the biceps curls. BTW it is a pretty good intense workout.

  • She is a He. Look at the hip section. That’s a man’s body. REAL WOMEN! DON’T TRY TO COMPETE WITH A MAN DECEIVING WOMEN PRETENDING HE’S A WOMAN.

  • Can you subscribe me or maybe do a collab video? I’m just trying to get more people to view my page. Check it out and let me know please.

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I was just looking for some healthy meal ideas on google and I clicked on a link from shape magazine. A screen popped up that said ‘subscribe’ and the options were ‘yes’ or ‘no, I already have a bikini body’. The ‘healthy meal ideas’ search on google images also returns an image that says ‘don’t reward yourself with food, you’re not a dog’. Enough with all the body shaming!! This is why I love fitnessblender. You guys never stop what you’re doing. You’ve helped so many people, including me, make healthy choices without feeling shameful about their not-so-bikini bodies. And now I’m off to buy your 4 week meal plan! Love x

  • It s exactly the same workout as kinobody s warrior shreding, only some exercises added and changed. Amazing how many people talk shit about Greg and follow other people same exact routine:D

  • Sometimes the weight Daniel uses just blows my mind. I have the same set of powerblocks and I cannot IMAGINE doing 50lbs per hand for a chest press!! I only JUST accomplished doing 25lbs per hand so the thought of doing double that is crazy to me. I know guys can lift heavier all around but jeez!

  • So if i do upper/lower body split on upper for big muscle group (chest and back) i do 2-3 exercise and on small (bicep and tricep) 1-2?

  • I did this workout yesterday, and I am sore as fuck today; especially in my traps & rear delts. Thanks for the quality content, Jeff! Time to go eat my daily kiwi!

  • Hy. Thank You for awesome videos!!!

    I would like to ask, these videos I should do more then 1 times(2 or 3 times) or it is enough to do 1 time?
    It is good plan to do for body loss do on @ Monday:Chest and Triceps @Wednesday:Back and Biceps @Friday:Shoulders and Lats Mass Building Video, and at weekend do something cardio?

  • I just did this workout and my arms and shoulders feel nice and sore. I added 5mins of core workout in addition to this..I didn’t sweat though. My question is; do I always have to sweat during my workouts? Is it still considered a good workout even if my heart rate don’t rise up or I don’t sweat much? Thank you! I’ve been doing your workouts daily for two years’re awesome:)

  • Thanks for watching guys! Here’s the link to the PDF: let me know if you’re having trouble receiving it. Also, I’d really appreciate it if you gave me a follow on Instagram ( ) where I’m going to start posting a lot of the studies I come across but don’t include in my videos. Hopefully this video provides you with some insight as to how to incorporate my various science-based videos into your own routines, but let me know what other splits you’d like me to cover! I’m currently on vacation in Mexico and have some really exciting content coming up once I’m back later this week! Stay tuned!

  • Hi, does anyone know how to reduce upper body muscle? I did a full body analysis and apparently I have more muscle mass overall than fat but it’s all mostly on my upper body. They said I need to lose 14kgs. Help.

  • do u mind me asking what tyoe of microphone u guys are using I’m tying to get one compatible to do online for instagram and youtube. Thanks so much!

  • When considering eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a risk for your health, especially ones that seriously limit your everyday nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. It is best to look up Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.

  • Time Stamps

    30 Secs Sprawlee 2:50

    30 Secs Bicep Curls 3:20

    Rest 60 secs after 2 continues sets

    30 Secs Plank Shoulder Tap 5:50

    30 Secs Wide OHP 6:20

    Rest 60 secs after 2 continues sets

    30 Secs Tricep Pushups 8:50

    30 Secs Bentover Reverse-Fly 9:20

    Rest 60 secs after 2 continues sets

    30 Secs Front Raise 11:50

    30 Secs Lateral Raise 12:20

    Rest 60 secs after 2 continues sets

  • Hello. You guys are Awesome. I’m looking for a total bodyweight lifting program using only dumbbells that last 30 minutes or less. I prefer a program that’s about 4 or more weeks long.

  • WAYYY Too many rest.REALLY? REally? LEt us stop the WHOLE workout to talk about wedgies. Jilllian Michaels would never do that shit.
    It would challenging but not like she is making it out to be (unless you are just out of shape)! OOPS

  • Hi. My shoulder bone was slipping when I was doing the side pull over. what could be a possible reason for this. Please explain. Thanks.

  • I really like this one. I feel like I get a great workout that doesn’t take too long. Is there a lower body companion set to this? Thanks for everything! You guys changed my life!

  • Great workout! Couldn’t get to the gym this morning & happened upon this routine….IT DID THE JOB. I just added my ab routine after.

  • What if I cant go to a gym and dont have a bench to do these workouts with.
    Also. I noticed this doesnt really consider abdominal muscles.

  • I’m really loving the split workouts! I’ve got a lower body injury and can only do upper body and this is allowing me to get in 3 good workouts a week thank youuuuu!!!

  • I’d love to see maybe in the future Stephanie upper lower split workout.
    My current workout 2 days “legs” and one more upper…sometimes seems like I’m missing training upper body

  • hey daniel
    can you please do another 1000 calorie workout.
    i only do your 1000 cal videos because they are more suited to my fitness level so please
    it would really help me out
    thanks for your time

  • I did the full-body workout before and in that program, I had to do 3 sets minimum of everything. Would you recommend sticking to the 2 sets of the accessory movements or is it also good to do 3 sets of them?

  • Incline dumbbell press makes my shoulders ache for some reason, so i tried lowering the bench to like 20 degrees and it felt better

  • What type of bench do you use in your workouts? I’ve got one from Gold’s, but it doesn’t lay completely flat for exercises like the overhand pulls that you’ve got in some of your videos.

  • love the 3 day split workouts for the upper body,hope that Kelli wants to do also a 3 day split workout one day:) like it when you train the muscles separately

  • What I don’t understand is that this doesn’t match the weekly volume that one should aim for. In another video Jeremy explained that we should try to aim more towards 20 weekly sets for the major muscle groups (or closer to 10 sets for beginners). But, with this routine of doing 2 upper workouts you only get to 6-8 sets for the chest, 4-6 for the delts, shoulder as well as the back muscles. Isn’t that way too little for muscle growth?

  • Great Content as usual Jeff.
    This one works works for me I’m a Rugby player I’m 6ft1 and play at the back.
    Dirt Trail Biking on a hard tail push bike even better when it’s raining, Wow Iv never been so humbled, I done it while I was recovering from an mcl injury and now do it 2-3 times a week and the odd day sprinting with my regular training, believe me 3D Delts, Traps/Neck/Lower back, Triceps, wrists and Legs mainly calfs and gluteus maximus the workout itself is very explosive.
    Get some good carbs and pre-work out in the system then pray for it to rain and give it go guys����

  • I’m just really curious will this workout help get rid of back pain? I want to know because I have pain in my upper back between my shoulder blades where my neck and back meet. If this doesn’t what should I do to get rid of the pain? Thank you.

  • How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!

  • Hi Jeff, I’ve always understood that working larger muscle groups first was the way to go. Can you explain why you would do overhead press before wide grip pull ups please?

  • Waste of money for that neck thing….I’ve been headbanging to metallica and slayer for over 20 years, my neck is in great shape ��

  • “If you find yourself cheating on the pull up consider lowering the weight” Looks in the gym mirror with a butter knife, time for a drop set

  • hey @fitnessblender. can please create an exercise video with the best body weight exercise for each muscle group from head to toe?

  • Thank you so much! Love this video and you’re so sweet. ��
    I just feel like I really need to tell you something. You are absolutely loved beyond any human capacity. Yahusha(Jesus Christ) loves YOU and wants to know you. I care about your eternity and He wants you to repent. A lot of people have been deceived by the devil to think that sin is no longer serious and that all we need is to believe in Yahuah(God) but even the demons believe in Yahusha but yet they’re not saved… It is written that a friend of the world is an enemy of Yahuah. ” Let Yahuah be true and every man a liar”, most preachers are not preaching the truth that sin leads to eternal torment in a very real place called hell. There are too many people deceived into thinking that once you’ve said a prayer, you’re saved even if you continue living the same sinful life. Yahuah hates sin and it’s never stopped being serious. Sin leads to hell and I’d never want you to be deceived thinking that your good works of being a ‘good person’ will save you. We need Yahusha, without Him, our good works are as Filthy rags according to the Bible.
    Yahusha is knocking on the door of your heart and is waiting on you to open to Him and believe that He is the only begotten Son of Yahuah. Our Heavenly Father is not willing that any should perish but all come to repentance. Yahusha is the way, the truth and the life. No man comes to the Father but by Him. May Yahuah bless you and may you seek Him and truly repent and sin no more to become true children of Yahuah. Have a beautiful day ☺️

  • I like to bulk in the winter and then tone in the spring/summer. I put on 15lbs of muscle following your split mass building workouts 3x per week and still was doing some cardio. These are amazing, thank you so much.

  • I’m morbidly obese currently on my weight loss journey. I’ve tried many things to lose. However, you can’t beat good ole exercise and a dailed in diet. This kicked my butt!!! Thank you Daniel!!! Perfect.

  • Kelli and Daniel I love your strength training workouts and ive been doing them for over 4 months now and ive seen results! I feel strong and when I up the weight in some exercises I feel so happy! Slow progression but thats why strength training is so awesome! I love your upper and lower body routines but I do the same exercises over and over again especially for the upper body! I only have dumbells and a barbell. I know the options are limited but I would love to see some new exercises from your channel Ofcourse I’ve looked all over youtube and found some new exercises but I love how you explain them and I feel “safer” in a way when I see them from you! Thanks for everything!:)

  • I’m 27, 172cm (5’6”), 70kg (155 lbs) and train for almost 10 years but suboptimal nutrition and many breaks, so I only Bench 80kg (175lbs) and squat 100kg (220lbs) and weighted pull up with +20kg (44lbs). Is this a good program for me or shall I go with a more novice like program like full body?

  • I did this workout yesterday and my traps and triceps are good and sore today. Some very interesting moves on this one. Great workout dude!

  • I personally don’t get too much out of working my chest while lying flat on my back. I rather do push ups (even though I hate them) since they always seem to work.

  • Thank you! very informative this is my second year now training and needed new ways to practice different exercises for different muscle sections!���� You’re very clear and helpful when it comes to science based facts on what do best to better help your own individual fitness goals! Will follow thanks ��

  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search. On there you’ll discover an awesome tips about how you can lost a lot of fat. Why don’t you give it a shot? maybe it’s going to work for you too.

  • Just changed my upper body routine to this. Only thing i’m worried about is that i’ll only be hitting certain muscles once with only around 4 sets. Is 8 sets of incline db press per week enough to grow chest? Doesn’t seem like enough

  • DId this 2xs through for a thorough upper body day. I needed a break from heavier cardio and my lower body is still quite sore from a previous workout this week.

  • Why would you add the warmup? Just do dynamic stretching. You are using some of the glycolysis and creative phosphate phase of anaerobic muscle metabolism that is crucial to a workout. You just the muscles prepared not to stretch, don’t waste the energy, that is crucial to your warmup. Save any aerobic exercise for the end when you can achieve oxidative phosphorylation much quicker. Nice video, just need some tweets to make the regimen perfect.

  • Is this good for only muscle building, or is it also a good way to get lean and muscle? I want to both build muscle and get rid of my fat. Either way, once the gym is available again, I’ll start doing this

  • I was supposed to do another butt and thigh work out today but my lower body is still way too sore and wrecked from the last one (thanks Kelli! 😉 so I decided to do this one + a 30 min ab workout after. Thanks guys! Upper body is feeling tight and heavy so I know by tomorrow I’ll be feeling the pain =D

  • Ya know, Jeff… I’ve always been a big preacher of using correct form. I’m on week 5 of this upper/lower program, and I’m realizing I need to drop a few on almost half the exercises because my form is off. Ugh… I feel like I have to start all over. Oh well. Thanks for kicking my butt! (Unbeknownst to you.) ��������️‍♂️

  • GREAT workout BUT, commercials in the MIDDLE of a set???!!! Tell your advertisers to place them in the one minute breaks PLEASE! It ruins being able to follow along.

  • Thank you so MUCH Hannah, my baby girl’s name is Rachael Hannah. ❤ Could anyone, especially you Hannah tell me a decent to good sports bra to keep the ‘only two sucker’s I can trust’ in place?!?!? ��������

  • 05:34 holding up two seperate machines at the same time is a bit selfish (as he uses the assisted pull-up/Dip pad as a fuckin pillow! ������

  • For me, this is your best upper body workout yet!! I definitely get bored easily but with this one I don’t end up feeling like I’m neglecting the muscle group or not doing enough after each set. Thank you!!

  • AMAZING workout! Did it 3 times in a row. So motivating! You’ re great, Hanna! Love your workouts, with all the energy and even the cursing. When the pain hits, there’s no better words to express the feeling. Hahaha. Super body too! I have the same body type, but not as awesome as yours. Just my traps are big without much effort. Haha! Thanks for the workout. God bless you! ����

  • can you do more videos for strength and size and videos about what to eat for gaining weight? Ive been struggling with gaining weight/muscle mass for a while, and I think it might be the way I’m eating. I get sore after workouts, I just don’t have gains. Though lots of people in the fb community want to lose weight, there are also a few who want to gain. Also, do you use protein powders? Thanks:)

  • This upper body workout is now one of my favorites. All different exercises, covers the whole upper body, and can easily be adjusted for intensity by changing the weight.

  • Anybody who tried this routine long-term, did you make any amendments to it? Is the workout routine here too little volume? Did you add/remove any exercises? Did you make gains?

    Thanks if you’ve answered some of the questions

  • how much did your adjustable weights cost? using sand filled spin lock weights are annoying to use constantly undoing changing weight spinning them back up, and can be really cumbersome to use due to the size.

  • I workout almost everyday with one day off and I eat well! But I’m not losing weight!! Someone please tell me what I’m doing wrong because I’ve been doing this for three months and I don’t see the results

  • As always EXCELLENT!!! THANK YOU for making your workouts free. I know I will get a good workout with Fitness Blender videos. What kind of weights are you using? Thanks

  • These strength training workouts make me realize that even though I thought I was strong I have a lot of muscles that are currently weak af

  • Hi. Thank you for the video. One question: Is it really enough to have only one training for each part in a day? I used to do Upper Lower previously as well but I used to hit 2 exercises for each part of the body. Now, after not training for a year I am starting again and want to know which is best?

  • Biceps yes! but don’t feel this much in my back.. infact feel it on shoulders rather than back.. am i doing something wrong or it is designed like that?

  • Greetings from Germany. I trained the Upper/Lower plan for three times
    now. I tried the full body plan, but i don’t like it like the U/L plan.
    Now i do the U/L the 4. times. It would be great if you can release just
    an new 6 Week plan to get variety in the exercises. I am not so good in
    building my own plan. And i think you make the best out there.

  • Awesome video. And well explained! I started gym 2-3 months ago. At first I thought I knew what I needed to but after seeing your video just goes to show I’m still a beginner lol. I’m

  • I’m somewhat new to shoulder exercises and found that the best weight intervals for me was:
    group 1: 10 lbs then 15 lbs
    group 2: 15 lbs then 10 lbs
    group 3: 15 lbs then 7.5 lbs

  • Summary:

    Three group and four exercises for each group.

    First group: Chest and back
    1) Chest press for 10 reps followed by 10 reps of bent-over rows
    2) Decline chest press (10 reps) followed by incline rows (10 reps)

    Second group: Shoulders and Lats
    1) Overhead press (10 reps) followed by pullover (10 reps)
    2) Lateral raise (10 reps) followed by Side pullover (10 reps)


    Third group: Biceps and triceps
    1) Overhead triceps ext (10 reps) followed by hammer curls (10 reps)
    2) Dumbbell kickback (10 reps) followed by palms-forward bicep curls (10 reps)

  • This has got to be the most comprehensive fitness video I have EVER seen, thank you for making the first day back in the gym AMAZING

  • Hey k&d could u plz do a vlog about y a wo does not need to be say like 45 mins at least to be effective? I’m not talking about like two hours of cardio btw, do u think one hr every day is too much? Cuz I remember u saying that too much wo would slowing the process down, I trust everything u guys say, but I just couldn’t get that one, don’t you burn more calories with longer wo? And if u only wo for half an hour, your body doesn’t burn much fat right? Thanks

  • Thank you a LOT! You provide amazing quality content, straight to the point, but always precise, and ALWAYS practical and useful. From the day I found this channel I’m going to the gym being sure of what I’m doing it makes a lot of difference in motivation and results.

  • I just did this at the gym with my mom. Like literally 3 min ago. It is freaking awesome. You feel it in your back instantly. Great job guys.

  • Are these 3 upper body split workouts good for women too? I don’t want to have huge arms I just want some muscle and definition in them.

  • Hey, Jeff! First time checking out your channel. I’ve been doing the “bro split” this whole time and I’m just not seeing the results I want. I decided to give the upper/lower split a try. Just finished following this video (doing upper first) and wow… I’m smoked! Thanks for posting great content, and having the science to back it up! Cheers and God bless! ��������

  • Does it weaken these muscle groups since your only doing these muscle specific groups once a week? For example Mon(bicep/back) Wed(Chest/Tricep) Fri(shoulders/lays) and then not working on bicep/back till Monday again etc etc. love the vids you guys are the best!

  • Is this scientific extra shit even necessary to understand exercises and the target muscles, this is so unnecesary Im sorry but I only need two tbings, all that extra shit is irrelevant.

  • Your workout videos are simply the best I’ve seen! And I’ve watched hundreds. I Love how you add the warm up, the pace is spot on, and not having music so I can play my own in the background is awesome. I’ve been doing your Brutal HIIT Ladder workouts and laugh now when I look in the mirror because my body is doing all sorts of crazy awesome stuff:D. Now my core and fitness is up to scratch it’s time to build some muscle! I really appreciate what you do, thank you!