4-Week Upper Body Strength Training Program Examples

Explore diverse examples of a 4-week upper body strength training program to enhance your fitness journey.
By Taylor

Introduction to Upper Body Strength Training

Strength training is essential for building muscle, improving overall fitness, and enhancing daily functions. Focusing on your upper body can help you develop strength in your arms, shoulders, chest, and back. Below, I’ve created three diverse examples of a 4-week upper body strength training program that you can easily incorporate into your routine, whether you’re a beginner or looking to enhance your current workout. Let’s dive in!

Example 1: Beginner-Friendly Upper Body Strength Program

This example is perfect for those new to strength training or returning after a break. The focus is on building a solid foundation while ensuring proper form.

Start with 2-3 sessions weekly. Each workout should take about 30-45 minutes.

Week 1-2:

  • Push-ups (modified, on knees) - 3 sets of 8-10 reps
  • Dumbbell Shoulder Press - 3 sets of 10-12 reps
  • Bent-over Dumbbell Rows - 3 sets of 10-12 reps
  • Bicep Curls - 3 sets of 10-12 reps
  • Tricep Dips (using a chair) - 3 sets of 8-10 reps

Week 3-4:

  • Standard Push-ups - 3 sets of 6-8 reps
  • Dumbbell Shoulder Press - 3 sets of 12-15 reps
  • Bent-over Dumbbell Rows - 3 sets of 12-15 reps
  • Bicep Curls - 3 sets of 12-15 reps
  • Tricep Dips - 3 sets of 10-12 reps

Notes: Rest for 30-60 seconds between sets. Focus on form rather than speed. If you can’t do a full push-up yet, stick to modified ones until you feel ready to progress.

Example 2: Intermediate Upper Body Strength Program

This program is designed for individuals who have some experience with strength training and are looking to challenge themselves further.

Aim for 3 sessions weekly, lasting about 45-60 minutes each.

Week 1-2:

  • Incline Push-ups - 4 sets of 8-10 reps
  • Dumbbell Bench Press - 4 sets of 8-10 reps
  • Seated Dumbbell Shoulder Press - 4 sets of 10-12 reps
  • Pull-ups (assisted if necessary) - 3 sets of 5-8 reps
  • Skull Crushers - 3 sets of 10-12 reps

Week 3-4:

  • Decline Push-ups - 4 sets of 6-8 reps
  • Dumbbell Bench Press - 4 sets of 10-12 reps
  • Seated Dumbbell Shoulder Press - 4 sets of 12-15 reps
  • Pull-ups - 3 sets of 8-10 reps
  • Skull Crushers - 4 sets of 10-12 reps

Notes: Ensure you warm up before starting each session. If you find pull-ups challenging, use a resistance band for assistance. Adjust weights as needed to maintain proper form.

Example 3: Advanced Upper Body Strength Program

This program is aimed at those who have a strong foundation in strength training and are ready for more complex movements to build muscle mass and endurance.

Target 4 sessions weekly, with each workout lasting about 60-75 minutes.

Week 1-2:

  • Weighted Push-ups - 4 sets of 6-8 reps
  • Barbell Bench Press - 4 sets of 6-8 reps
  • Standing Military Press - 4 sets of 8-10 reps
  • Pull-ups - 4 sets of 6-8 reps
  • Dumbbell Flyes - 3 sets of 10-12 reps

Week 3-4:

  • Weighted Push-ups - 4 sets of 8-10 reps
  • Barbell Bench Press - 4 sets of 8-10 reps
  • Standing Military Press - 4 sets of 10-12 reps
  • Weighted Pull-ups - 4 sets of 6-8 reps
  • Dumbbell Flyes - 4 sets of 10-12 reps

Notes: Maintain a good posture throughout your workouts. Focus on slow, controlled movements, especially during heavy lifts. It’s crucial to allow for proper recovery, so ensure you’re getting enough rest between workout days.

These examples of a 4-week upper body strength training program are designed to suit various fitness levels. Always listen to your body and adjust the intensity to match your comfort level, and don’t hesitate to seek guidance if you’re unsure about any exercises.