Gym & Barbell Splits · Barbell & Dumbbells · Intermediate

Upper Body Power: Heavy Bench & Rows

The premier Upper Body day from the 4-Day Upper/Lower split. Combines heavy barbell pressing with bent-over barbell rows, seated overhead shoulder presses, and direct arm work.

Workout Routine Schedule (5 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Barbell Bench Press

pectorals · barbell · 4 Sets × 6 - 8 reps · 120s rest

Form Tip: Drive heavy barbell flat bench press touching lower sternum with locked scapulae.

Set 1 6 - 8 reps

Set 2 6 - 8 reps

Set 3 6 - 8 reps

Set 4 6 - 8 reps

All Done Swap

#2

Barbell Bent Over Row

upper back · barbell · 4 Sets × 8 - 10 reps · 90s rest

Form Tip: Barbell bent over rows pulling the bar into the lower ribcage.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#3

Barbell Seated Overhead Press

delts · barbell · 4 Sets × 8 - 10 reps · 90s rest

Form Tip: Seated barbell overhead press for pure anterior and lateral deltoid strength.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#4

Barbell Curl

biceps · barbell · 3 Sets × 10 - 12 reps · 60s rest

Form Tip: Strict barbell biceps curls keeping elbows stationary at the sides.

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

All Done Swap

#5

Barbell Close-Grip Bench Press

triceps · barbell · 3 Sets × 10 - 12 reps · 60s rest

Form Tip: Close-grip bench press to overload the triceps under compound load.

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

All Done Swap