4-Week Training Plan to Build Chest, Shoulders, and Arms

Developing an impressive upper body is a goal shared by many strength and physique athletes. Targeting the chest, shoulders, and arms effectively requires a strategic approach, emphasizing hypertrophy-focused training volume, progressive overload, compound and isolation movements, and evidence-based recovery protocols.

This four-week training plan integrates all these principles to stimulate muscular development in the pectorals, deltoids, biceps, and triceps.

The Science of Muscle Growth

Hypertrophy Fundamentals

Muscle hypertrophy is primarily driven by mechanical tension, metabolic stress, and muscle damage (Schoenfeld, 2010). Resistance training programs must apply these mechanisms consistently through adequate intensity, volume, and frequency.

Training within the 6-12 rep range using moderate to heavy loads (65%-85% 1RM) has been shown to optimize hypertrophic outcomes (Schoenfeld et al., 2016).

Volume and Frequency

Volume, defined as sets x reps x load, correlates strongly with muscle growth. Research by Schoenfeld et al. (2017) demonstrated that performing 10+ sets per muscle group per week leads to significantly greater gains in muscle size compared to lower volumes. Furthermore, training a muscle group at least twice per week is superior for hypertrophy than once-weekly sessions (Schoenfeld et al., 2016).

Progressive Overload

Progressive overload, or gradually increasing training stress, is essential for continued adaptations. This can be achieved by increasing load, volume, or time under tension. Failing to implement overload leads to stagnation as muscles adapt to a given stimulus.

Recovery

Sufficient rest and nutrition support recovery and muscle protein synthesis. A study by Damas et al. (2016) found muscle damage peaks 24-48 hours post-exercise, making split training ideal for managing recovery across different muscle groups.

Training Split Overview

This 4-week plan follows a 5-day split:

• Day 1: Chest + Triceps
• Day 2: Back + Biceps
• Day 3: Shoulders + Chest (emphasis on upper chest)
• Day 4: Arms (Biceps + Triceps)
• Day 5: Full Upper Body Hypertrophy Focus

Rest days fall on Day 6 and Day 7. This allows for high training frequency while managing fatigue.

Weekly Structure

Each week progressively increases volume or intensity. Week 4 includes a deload for active recovery and supercompensation.

Week 1: Foundation Phase

Goal: Establish mind-muscle connection, activate target muscles, and assess baseline capacity.

Day 1: Chest + Triceps

1. Barbell Bench Press – 4×6-8
2. Incline Dumbbell Press – 3×10-12
3. Machine Chest Fly – 3×12-15
4. Triceps Dips – 3xAMRAP (add weight if >12 reps)
5. Overhead Cable Triceps Extension – 3×12-15

Day 2: Back + Biceps (Focus: Recovery of pushing muscles; support biceps development.)

Day 3: Shoulders + Chest

1. Seated Dumbbell Shoulder Press – 4×8-10
2. Incline Cable Fly – 3×12-15
3. Lateral Raise (with pause at top) – 3×15-20
4. Arnold Press – 3×10-12

Day 4: Arms

1. Close-Grip Bench Press – 4×6-8
2. Barbell Curl – 3×8-10
3. Rope Pressdown – 3×12-15
4. Incline Dumbbell Curl – 3×10-12
5. Skull Crushers – 3×10-12

Day 5: Upper Body Hypertrophy

1. Flat Dumbbell Press – 3×10
2. Lateral Raise (Drop Set) – 3×12 + drop x2
3. Preacher Curl – 3×12
4. Cable Chest Fly – 3×15
5. Triceps Rope Overhead – 3×15

Week 2: Intensification Phase

Goal: Increase load and incorporate mechanical tension.

Adjustments:

• Increase all loads by ~2.5-5%
• Add 1 additional set to primary movements (e.g., Bench Press, Shoulder Press)
• Lower rep ranges to 6-10 on primary compound lifts

Sample: Day 1 – Chest + Triceps

1. Bench Press – 5×6
2. Incline DB Press – 4×10
3. Pec Deck – 4×12
4. Weighted Dips – 4xAMRAP
5. Overhead Cable Extensions – 3×15

Week 3: Peak Volume Phase

Goal: Maximize total work for hypertrophy. Prioritize volume and variation.

Adjustments:

• Increase total weekly sets to 15-20 per muscle group
• Add supersets and drop sets for intensity

Sample: Day 3 – Shoulders + Chest

1. Seated Barbell Press – 4×6-8
2. Incline Cable Press + Lateral Raise (Superset) – 4×12
3. Upright Row – 3×15
4. Machine Shoulder Press – 3×10 (Drop set on final set)
5. Chest Fly (Paused at peak contraction) – 3×15

Week 4: Deload and Recovery

Goal: Reduce fatigue, enhance recovery, prepare for next mesocycle.

Adjustments:

• Reduce volume by ~40%
• Maintain intensity (load) for compound lifts
• Focus on technique and range of motion

Sample: Day 4 – Arms

1. Close-Grip Bench Press – 3×6
2. Dumbbell Curl – 2×10
3. Rope Pressdown – 2×12
4. EZ-Bar Curl – 2×12
5. Overhead DB Extension – 2×12

Exercise Selection Rationale

Chest

The chest responds well to a mix of compound pressing (e.g., barbell/dumbbell bench press) and isolation (e.g., cable fly). Incline variations target the clavicular head, which is often underdeveloped. Research by Barnett et al. (1995) showed incline presses activate the upper pecs more than flat benching.

Shoulders

The deltoids consist of three heads: anterior, lateral, and posterior. Most pressing emphasizes the anterior deltoid; hence, lateral raises are essential to fully develop shoulder width. Pausing at the top increases time under tension, which correlates with hypertrophy (Schoenfeld, 2010).

Arms

Biceps and triceps benefit from varied elbow angles. For instance, incline curls stretch the long head of the biceps, enhancing hypertrophy (Oliveira et al., 2009). Similarly, overhead triceps work better targets the long head due to its anatomical origin on the scapula.

Training Methods

Supersets and drop sets elevate metabolic stress, another driver of hypertrophy (Schoenfeld, 2010). Incorporating these in week 3 spikes lactate accumulation and increases time under tension.

Nutrition and Supplementation

Protein Intake

To maximize hypertrophy, daily protein intake should be 1.6-2.2 g/kg body weight (Morton et al., 2018). Distributing protein evenly across meals supports muscle protein synthesis.

Creatine Monohydrate

Creatine increases intramuscular phosphocreatine, improving strength and volume output. A meta-analysis by Branch (2003) confirmed creatine enhances lean mass gains when combined with resistance training.

Sleep and Hormonal Response

Sleep impacts growth hormone and testosterone levels, which regulate recovery and anabolism. Leproult and Van Cauter (2011) found that sleep restriction reduces testosterone and impairs muscle repair.

Tracking Progress

Log each session, noting reps, sets, perceived exertion (RPE), and any deviations. Weekly progress photos and circumference measurements (arms, chest, shoulders) provide objective feedback. If progress stalls, increase volume or alter rep schemes.

Conclusion

This four-week program is designed to produce measurable improvements in upper body muscularity, targeting chest, shoulders, and arms through evidence-based methods. By progressively overloading volume, managing fatigue, and emphasizing strategic exercise selection, users can expect noticeable gains in size and performance. Adherence to recovery protocols, nutrition, and tracking mechanisms further enhances the plan’s effectiveness.

References

Barnett, C., Kippers, V. and Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp.222–227.

Branch, J.D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), pp.198–226.

Damas, F., Phillips, S.M., Lixandrão, M.E., Vechin, F.C., Libardi, C.A. and Ugrinowitsch, C. (2016). Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. European Journal of Applied Physiology, 116(1), pp.49–56.

Leproult, R. and Van Cauter, E. (2011). Effect of sleep loss on neuroendocrine signals for appetite control and insulin resistance. The Journal of Clinical Endocrinology & Metabolism, 96(3), pp.E614–E619.

Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376–384.

Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A. and Vieira, T.M. (2009). Effect of the elbow position on biceps brachii EMG in different shoulder positions. Journal of Electromyography and Kinesiology, 19(3), pp.e130–e135.

Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872.

Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), pp.1689–1697.

Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences, 35(11), pp.1073–1082.

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