Lift Like An Athlete
The Best Upper Body Workout For Lifting Like An Athlete
Oct
The Best Upper Body Workout For Lifting Like An Athlete
Lifting like an athlete isn’t just about better training—it’s about working to build a body that performs better in and out of the gym. Plus it’s way more fun than regular workouts. Sure, heavy overhead presses or doing sets of 20 rep squats might not be fun in the moment, but afterward, the feeling of accomplishment makes it feel as if it’s fun. Plus you feel good about your accomplishment. You didn’t just go through the motions—you pushed yourself and got one step closer to your goals.
Today, I’m excited to show you how to lift like an athlete to build strength, power, and muscle in your upper body. This workout plan is all about improving performance—and it’ll help you look better too.
What It Means to Lift Like an Athlete
Lifting like an athlete means training with intention and focus. Athletes don’t just perform random exercises and hope for the best—they train for specific outcomes. They have clear goals, whether it’s getting stronger, improving speed, or enhancing endurance, and every exercise they perform moves them closer to those goals.
Athletic training emphasizes a well-rounded approach. It’s not just about lifting heavy weights or chasing muscle size; it’s about enhancing strength, power, agility, endurance, and resilience. It’s about creating a body that’s capable both in the gym and in real life—one that’s functional, mobile, and injury-resistant. By lifting like an athlete, you prioritize overall physical fitness, making you better prepared for everything from sports to everyday activities.
How To Plan Your Workouts To Lift Like An Athlete
To build a strong and powerful upper body, you need a well-structured plan. One of the most effective methods is Daily Undulating Periodization (DUP). What is this? Well, if you haven’t heard of it, DUP is a way of planning workouts where each one will have a different focus. For example, one workout can be lower (3-5) reps with heavier weights for strength, another high reps (15+) for endurance, and a third a moderate amount (8-10) each set to build muscle and get stronger.
Here’s why DUP is such a great approach:
- You build each type of athleticism and fitness equally: Regularly switching focus between strength, hypertrophy, and power prevents losses in specific adaptations, unlike linear periodization where prolonged focus on one type (e.g., strength) can cause a reduction in hypertrophy or power adaptations.
- Your muscles learn to perform more efficiently: Frequent strength-focused sessions help the neuromuscular system become more adept at recruiting high-threshold motor units (type II muscle fibers), which supports lifting heavier loads and increases strength.
- Higher Total Volume: DUP allows lifters to achieve higher training volumes over time – which means bigger improvements in performance – without burning themselves out because every workout has a different intensity level and trains your muscles differently. This higher total volume is crucial for muscle growth and strength, as it supports consistent gains over longer periods.
Workout – Lift Like An Athlete With Upper Body Focus
Workout 1: Strength Focus
- Standing Overhead Press: 4 sets of 5 reps
- Pull-Ups: 4 sets of 5 reps
- Bench Press: 3 sets of 5 reps
- Bent-Over Row: 3 sets of 5 reps
- Front Squats: 3 sets of 5 reps
- Stiff-Leg Deadlifts: 3 sets of 5 reps
Workout 2: Strength-Endurance Focus
- Push-Ups: 3 sets of 15 reps
- Seated Rows: 3 sets of 15 reps
- Lying Pullovers: 2 sets of 15 reps
- Lateral Raise: 2 sets of 15 reps
- Goblet Squats: 3 sets of 15 reps
- Kettlebell Swings: 3 sets of 15 reps
Workout 3: Building Muscle & Strength Focus
- Incline Bench Press: 4 sets of 10 reps
- One-Arm Rows: 4 sets of 10 reps
- Dips: 2 sets of 10 reps
- Lat Pulldowns: 2 sets of 10 reps
- Lateral Lunges: 2 sets of 10 reps
- Single-Leg Romanian Deadlifts: 2 sets of 10 reps
Workout Progression Guidelines
For Beginners
- Start with 1-2 fewer sets than prescribed for each exercise
- Focus on perfect form before increasing weight
- Train 2-3 times per week with at least one rest day between sessions
- Master bodyweight variations before moving to weighted exercises
- Gradually build up to the full number of sets over 4-6 weeks
For Intermediate Lifters
- Follow the prescribed sets and reps
- Train 3-4 times per week
- Increase weight when you can complete all prescribed reps with good form for all sets
- Start with a weight that allows 1-2 reps in reserve for each set
For Advanced Lifters
- Perform the workouts 4-6 times per week
- Add an additional set to compound movements
- Consider adding supplementary exercises
- Use more aggressive weight progression
- Implement micro-loading for consistent progress
Progressive Overload Guidelines
When you can complete all prescribed reps with perfect form for all sets:
- For compound lifts: Increase weight by 5-10 pounds
- For isolation exercises: Increase weight by 2-5 pounds
- For bodyweight exercises: Add weight or increase the difficulty of the exercise
After increasing weight, you may temporarily drop 2-5 reps per set. Build back up to the prescribed reps before increasing weight again. Track your progress to ensure consistent advancement.
Workout Frequency and Recovery
- Beginners: 2-3 sessions per week with full rest days between workouts
- Intermediate: 3-4 sessions per week
- Advanced: 4-6 sessions per week with appropriate volume management
Listen to your body and take extra rest when needed. Ensure 7-9 hours of sleep per night for optimal recovery. Stay hydrated and eat enough to fuel your workouts. Aim to eat about 1 gram of protein per pound of body weight each day.
Use Endura To Personalize Your Workouts
Endura is an AI-powered strength coach designed to create personalized workout plans based on your specific goals, equipment availability, and fitness level. Using advanced algorithms and training principles, it can adjust workouts to match your progress and preferences. While this article provides a solid foundation for athletic training, Endura can offer additional customization and guidance for those seeking a more personalized approach to their fitness journey.
Click here to learn more about Endura.
Ready to Start?
Remember, the key to athletic training is consistency and proper progression. Start at your appropriate level, focus on form, and gradually increase intensity as you master each movement. Track your workouts, listen to your body, and celebrate your progress along the way.
Whether you’re a beginner starting your fitness journey or an advanced lifter looking to enhance your training, these workouts can help you build the strength, power, and muscle you’re after. The most important step is to get started and stay consistent with your training.
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