Best Full Upper Body Workout Plan for Men – Rare Training Technique

A lot of you have tried full body workouts, most have gone in the direction of split routines, but how many of you are splitting your gym time equally between full upper body workouts and lower body routines?

Now, before we argue about what works best and why, let me just say this. I have taken all three approaches with the same consistency, diet, and WITHOUT complacency…and I have gotten great results with each and every approach.

Today I am going to give you the best full upper body workout for men who prefer this training approach. This workout will allow you to target the chest, back, shoulders, traps, forearms, and arms in just a few exercises.

Best Full Upper Body Workout Plan for Men:

(Focal) Flat Bench Press 4 x 8

Bodyweight Dips 4 x Till Failure

(Focal) Barbell Rows 4 x 8

Pull ups 4 x Till Failure

(Focal) Military Press 4 x 8

Upright Barbell Row 4 x 10

Best Full Upper Body Workout Plan Rules:

  1. Give yourself 60 seconds of rest in between each set on the (focal) exercises
  2. Give yourself 30-45 seconds of rest in between sets on the other exercises
  3. Rest 48 hours in between each full upper body workout
  4. Increase weight slightly every 2 weeks using micro progressive overload
  5. (Focal) exercises should be performed at a slow concentrated rep tempo (3-1-2)

To some of you this may look like too much, to others it may look to simple. I recommend either way, you give it a try and see how it feels. For those who are beginners, start off with 2-3 sets per exercises and slowly work your way up to 4. If you are an advanced lifter and feel that you may need a little more isolation on certain muscle groups (biceps, triceps, forearms, ect), feel free to include an isolation exercise for the given muscle.

This full upper body workout with a lower body routine is very similar to the technique I used in my “Mass In A Flash” program that allowed me to completely transform my body. Get your copy of this 12 week muscle building guide completely free!

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What training approach has worked best for you? Do you think there is a reason that was the case?

I am curious to know, please leave an answer in the comment section below.

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2 Responses

  1. Cool One
    Cool One at |

    Is there a way to send pics to you, cause i seem to have size, but no shape overall, and ive gone from skinny to just looking bloated even though im working out…

    Just want some pointers.


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