Build UP

Build UP is a focused 3-day workout routine designed to build a significantly wider and more powerful upper body. The primary goal is to emphasize the latissimus dorsi (lats) and deltoids (shoulders), creating the highly sought-after V-taper physique.
This program goes beyond just aesthetics. It systematically targets all major upper body muscles—including the chest, biceps, and triceps—to ensure balanced development, increased strength, and a well-defined, sculpted look. By combining foundational barbell and dumbbell exercises, each session is optimized to stimulate muscle growth and maximize results. This routine is ideal for anyone committed to building substantial upper body mass and achieving a broader, more commanding physique.

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Week 1

Week 2

Week 3

Week 4

Warm up: skipping & cycling
Rest 60-90s btwn sets
Cool down: 5-10min stretch

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Close Grip Bench Press (Smith Machine)

French Press

Dip (Weighted)

Chest blast

Warm up: skipping & cable machine
Rest 60-90 secs
Cool down: 5-10 mins stretch

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Face Pull

Shrug (Dumbbell)

Front Raise

Shoulders & Upper Back

Warm up before start; skipping & cycling
Rest 60-90s btwn sets
Cool down: end workout with stretch

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