bodyweight program
Upper Body Bodyweight 3-Day
Overview
This programme focuses exclusively on upper body development using only bodyweight exercises and a pull-up bar. By dedicating all three weekly sessions to the upper body, you can accumulate more volume per muscle group than in a full-body programme, driving more targeted development in the chest, back, shoulders, and arms.
The programme suits intermediates who can already do at least 10 push-ups and 3 pull-ups, and who either have lower body training covered elsewhere or are focusing purely on upper body development.
Schedule
| Day | Session |
|---|---|
| Monday | Push Focus |
| Wednesday | Pull Focus |
| Friday | Shoulder + Arms |
| Tuesday / Thursday / Saturday / Sunday | Rest |
Warm-Up Protocol
Wrist warm-up (circles and extensions, 30 seconds each direction), shoulder dislocations with towel (2×10), scapular push-ups (10 reps), scapular pull-ups (10 reps). Never load the shoulder joint cold.
Week 1–4: Foundation Phase
Day 1: Push Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups | 4 | 15–20 | 60s |
| Diamond Push-Ups | 3 | 10–15 | 60s |
| Wide Push-Ups | 3 | 15–20 | 60s |
| Dips (chair or parallel bars) | 4 | 10–15 | 90s |
| Archer Push-Ups | 3 | 6–8 per side | 60s |
| Pseudo Planche Push-Ups | 3 | 8–10 | 60s |
Day 2: Pull Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups | 5 | max reps | 120s |
| Chin-Ups | 3 | 6–10 | 90s |
| Negative Pull-Ups | 3 | 5 (5s descent) | 90s |
| Inverted Rows | 4 | 12–15 | 60s |
| Face Pull Simulation (band or towel) | 3 | 20 | 45s |
| Dead Hang | 3 | 30s | 60s |
Day 3: Shoulder + Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pike Push-Ups | 4 | 10–15 | 60s |
| Wall Handstand Push-Ups | 3 | 5–8 | 90s |
| Decline Push-Ups | 3 | 12–15 | 60s |
| Close-Grip Chin-Ups | 3 | 8–12 | 90s |
| Isometric Bicep Curl (band/towel) | 3 | 30s hold | 45s |
| Tricep Dips (deep range) | 3 | 12–15 | 60s |
Week 5–8: Intensity Phase
Day 1: Push Focus (Weeks 5–8)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clap Push-Ups | 4 | 8–12 | 60s |
| One-Arm Push-Up Progressions | 3 | 5–8 per side | 90s |
| Explosive Push-Ups | 3 | 8–10 | 60s |
| Weighted Dips (backpack) | 4 | 8–12 | 90s |
| Ring Push-Ups (if available) | 3 | 10–15 | 60s |
Day 2: Pull Focus (Weeks 5–8)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-Ups (backpack) | 4 | 5–8 | 120s |
| L-Sit Pull-Ups | 3 | 5–8 | 90s |
| Wide-Grip Pull-Ups | 3 | 6–10 | 90s |
| Typewriter Pull-Ups | 3 | 4–6 per side | 120s |
Progression
Pull-up progression: add a weighted backpack (2–5 kg) when you can do 3 sets of 12 clean pull-ups. Push-up progression: move to one-arm progressions when you can do 3 sets of 20 full push-ups. Track weekly maximums for both.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
Upper body bodyweight training during a cut works very well — the sessions are moderate duration and don't severely deplete glycogen. Maintain all volume. If losing weight, your push-up numbers will likely hold steady or improve while pull-up numbers should improve as bodyweight decreases. On a significant cut, do not add the weighted backpack progressions — bodyweight alone provides sufficient stimulus when in a deficit.
Pro Tip
Pull-ups and dips are the barbell bench press and row of bodyweight training. Treat them with the same seriousness — log your numbers, add volume or weight progressively, and don't skip them for easier exercises.