Jeremy Ethier, a NASM and FMS certified trainer and Kinesiology graduate, shared his go-to best science-based upper body workout.
The exercises are all part of his upper/lower split hypertrophy program and covers the following outline:
- Horizontal push
- Horizontal pull
- Vertical push
- Vertical pull
- Accessory movements
The program runs four days a week with three rest days. Two days are dedicated to the upper body and the remaining two to the lower body.
The upper lower split program offers both a realistic time commitment and optimal training frequency, but to really make the most of it you should train with the most effective exercises. Jeremy Ethier breaks them down.
Best Science-Based Upper Body Workout
For intermediate and advanced athletes
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 3-4 | 6-10 |
| Chest Supported Row | 2-3 | 8-10 |
| Overhead Press | 2-3 | 6-10 |
| Pull-Ups / Lat Pulldowns | 2-3 | 8-10 |
| Incline Dumbbell Curl | 2 | 8-10 |
| Incline Dumbbell Extension | 2 | 10-15 |
| Face Pulls / Chest Flies | 2 | 10-15 |
If you are a beginner, Ethier recommends simply doing the first four exercises until you gain more experience at the gym. He also recommends switching them up within the same week:
- Incline Dumbbell Press – Barbell Bench Press
- Chest Supported Row – Barbell Row
- Overhead Press – Lateral Raises
Upper/Lower Split Program
Now that you have the routine for the upper body, why not try this science-based lower body workout. Alternatively, learn the awesome key to bigger pecs and healthy shoulders.