Strong and Sculpted Upper Body Guide

This program  is designed to build lean, defined muscle through a structured 3 day upper body split. You will train back and shoulders twice per week to prioritize shape and definition, with one dedicated day for chest and arms to create balanced upper body development. The program is built to be done in the gym, but can be tweaked to be an at-home program as well. 

The focus is on progressive overload and proper form to maximize results while minimizing injury risk. This program is suitable for intermediate lifters or beginners ready to follow a structured plan.