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Advanced 5-Day Upper Body–Focused Training Program
Upper Body Ascension is a 5-day-per-week advanced training program designed to prioritize upper body development through high-quality volume, strategic frequency, and structured progression.
The program is built around three torso-focused training days targeting the chest, back, and delts, paired with two appendage-focused days dedicated to legs and arms. This structure allows for increased upper body training frequency and volume while maintaining balanced lower body development and recovery.
Intermediate to advanced lifters with consistent training experience
Individuals able to train 5 days per week
Those with access to a fully equipped gym
Lifters looking to bring up upper body size, density, and overall development
Those who prefer structured, repeatable programming over random workouts
Training Frequency: 5 days per week
Torso Days (3x/week): Chest, back, and delts
Appendage Days (2x/week): Legs and arms
Primary Goal: Upper body hypertrophy with lower body maintenance
Intensity Guidelines: Most working sets performed at 1–3 reps in reserve (RIR)
Progression: Load, rep, and performance-based progression
Increased upper body frequency supports greater hypertrophy potential
Torso days allow for focused, high-quality work without excessive fatigue
Appendage days maintain leg strength and arm development without interfering with torso recovery
Volume and intensity are distributed to support long-term progress
This approach allows you to train hard, recover effectively, and repeat productive sessions week after week.
A fully structured 5-day training split
Exercise selection, sets, reps, rest, and intensity targets
Built-in logging and weekly progress tracking
Clear progression guidelines to drive measurable results
Upper Body Ascension is built for lifters who understand that progress comes from consistency, execution, and intelligent programming—not chaos.
If you’re ready to prioritize your upper body while training with structure and intent, this program provides the framework to support that goal.
Advanced 5-Day Upper Body–Focused Training Program
Upper Body Ascension is a 5-day-per-week advanced training program designed to prioritize upper body development through high-quality volume, strategic frequency, and structured progression.
The program is built around three torso-focused training days targeting the chest, back, and delts, paired with two appendage-focused days dedicated to legs and arms. This structure allows for increased upper body training frequency and volume while maintaining balanced lower body development and recovery.
Intermediate to advanced lifters with consistent training experience
Individuals able to train 5 days per week
Those with access to a fully equipped gym
Lifters looking to bring up upper body size, density, and overall development
Those who prefer structured, repeatable programming over random workouts
Training Frequency: 5 days per week
Torso Days (3x/week): Chest, back, and delts
Appendage Days (2x/week): Legs and arms
Primary Goal: Upper body hypertrophy with lower body maintenance
Intensity Guidelines: Most working sets performed at 1–3 reps in reserve (RIR)
Progression: Load, rep, and performance-based progression
Increased upper body frequency supports greater hypertrophy potential
Torso days allow for focused, high-quality work without excessive fatigue
Appendage days maintain leg strength and arm development without interfering with torso recovery
Volume and intensity are distributed to support long-term progress
This approach allows you to train hard, recover effectively, and repeat productive sessions week after week.
A fully structured 5-day training split
Exercise selection, sets, reps, rest, and intensity targets
Built-in logging and weekly progress tracking
Clear progression guidelines to drive measurable results
Upper Body Ascension is built for lifters who understand that progress comes from consistency, execution, and intelligent programming—not chaos.
If you’re ready to prioritize your upper body while training with structure and intent, this program provides the framework to support that goal.