Why a Full Week of Upper Body?
Most desk workers have chronically weak pushing muscles. Rounded shoulders, a tight chest, and inactive triceps are the default after years of keyboard work. This program fixes that with progressive volume over 5 days — starting with foundation reps on Monday and peaking on Thursday.
How This Program Is Structured
Push-ups are the backbone of every day. Chair dips, planks, inchworm walkouts, and side planks provide variety and hit different angles of your upper body. Friday dials back the intensity with stretching to help recovery.
- Monday — Push-Up Foundation: 10–12 rep push-ups, 8–10 dips, building the base
- Tuesday — Dip & Press Day: Chair dips take the lead, push-ups climb to 15 reps
- Wednesday — Plank & Push Day: Core stability meets pressing power, 15–18 reps
- Thursday — Peak Push Day: Maximum volume — 20-rep push-up sets and 15-rep dips
- Friday — Burnout & Stretch: Moderate reps with stretching to close out the week
What You'll Notice
- Day 1–2: Chest and triceps waking up, improved posture awareness
- Day 3–4: Genuine upper-body pump, reps feeling easier than Monday
- Day 5: Satisfying fatigue and noticeably better shoulder positioning
Full Week Schedule
5-day program
25min focus
5min breaks
15min long break
Push-Up Foundation
1
25 min focus
10x
Push-Ups
30s
Chest Stretch
2
25 min focus
8x
Chair Dips
10x
Push-Ups
3
25 min focus
30s
Plank
30s
Chest Stretch
4
25 min focus
12x
Push-Ups
10x
Chair Dips
5
25 min focus
6x
Inchworm Walkouts
10x
Push-Ups
6
25 min focus
10x
Chair Dips
30s
Plank
7
25 min focus
12x
Push-Ups
30s
Chest Stretch
8
25 min focus
10x
Chair Dips
12x
Push-Ups
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