Men Upper Body Workouts

Upper-body workouts for men built around horizontal and vertical pressing plus rowing and pulldown patterns, with evidence-informed set volume, realistic kilogram loading, and repeatable RIR-based progression.
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Set load units

Workout 1

6 exercises18 sets

Men Upper Body Strength and Hypertrophy Template

Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Side Delts

A balanced upper-body template emphasizing chest, back, shoulders, and triceps using straight working sets and progressive overload.

  1. 1
    Barbell Bench Press
    anatomy
    anatomy
    1Exercise
    Barbell Bench Press

    Rest 2m

    • 18 reps x 60 kgRIR 3
    • 28 reps x 60 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Set shoulder blades, maintain light arch, and drive feet into the floor. Stop each set with ~1-3 RIR.

  2. 2
    Barbell Bent Over Row
    anatomy
    anatomy
    2Exercise
    Barbell Bent Over Row

    Rest 2m

    • 18 reps x 55 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Brace hard and pull elbows toward hips. Avoid torso swing to protect stimulus quality.

  3. 3
    Barbell Overhead Press
    anatomy
    anatomy
    3Exercise

    Barbell Overhead Press

    Rest 2m

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Squeeze glutes and abs, keep bar path close to face, and finish with head through at lockout.

  4. 4
    Cable Lat Pulldown
    anatomy
    4Exercise

    Cable Lat Pulldown

    Rest 1m 30s

    • 110 reps x 55 kgRIR 3
    • 210 reps x 55 kgRIR 2
    • 310 reps x 55 kgRIR 1

    Drive elbows down and slightly back without excessive torso lean.

  5. 5
    Dumbbell Lateral Raise
    anatomy
    5Exercise

    Dumbbell Lateral Raise

    Rest 1m 15s

    • 112 reps x 10 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Lead with elbows and keep shoulders depressed to bias side delts.

  6. 6
    Cable Triceps Extension
    anatomy
    6Exercise

    Cable Triceps Extension

    Rest 1m 15s

    • 112 reps x 25 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 25 kgRIR 1

    Keep shoulders quiet and control the eccentric to maintain triceps tension.