How often should I run the 45-Minute Upper Body Workout (Intermediate) template?

Two to four resistance sessions per week with ≥48 hours between overlapping primaries is a common intermediate range, tune to recovery, not the template title.

Can I swap out exercises?

Yes. Each of the 6 moves links to its detail page with equipment variations. Prefer substitutes that keep the same primary muscle so the upper body emphasis stays intact.

Is the 45-Minute Upper Body Workout (Intermediate) workout safe for me?

Workouts are general information only. If you have pre-existing conditions, recent surgery, joint injuries, cardiovascular concerns, or are pregnant, consult a physician before starting. Discontinue any exercise that causes sharp or persistent pain.

Upper Body intermediate 45-Minute no equipment

45-Minute Upper Body Workout (Intermediate) — No Equipment

45-Minute upper body routine with 6 exercises, suitable for intermediate trainees. Equipment profile: No Equipment.

Exercises

in this workout

Muscle groups

targeted

Loaded moves

need equipment

Bodyweight-only

no equipment needed

Composed of 6 exercises, each linked to its canonical detail page with step-by-step instructions and alternatives.

Compiled by PlainExercise · July 10, 2026

What the 45-Minute Upper Body Workout (Intermediate) — No Equipment Data Reveals

45-Minute Upper Body Workout (Intermediate) — No Equipment opens on equipment mix: 6 of 6 moves are bodyweight-only (100%), with 0 loaded, the kit profile "no equipment" is the first filter, not the goal label alone.

This template sits in the middle third of the 186-workout catalogue by exercise count (4–7 moves). Mid-pack sessions typically balance a few compounds with enough variety to hit 3 primary muscle groups without ballooning rest time.

triceps alone accounts for 3 of 6 primary slots (50%). Treat complementary sessions as mandatory if you run this template more than twice a week.

Context matters: this is a template, not a personalised training plan. Sets, reps, load, and rest are not prescribed because appropriate values depend on training age, recovery, sleep, and goals a static page cannot know. The "intermediate" label reflects assumed movement-pattern prerequisites, not safety at any load. General educational information, not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.

Exercises (6)

Body-Up
triceps · body only
Clock Push-Up
chest · body only
Close-Grip Push-Up off of a Dumbbell
triceps · body only
Push-Ups - Close Triceps Position
triceps · body only
Single-Arm Push-Up
chest · body only
Wide-Grip Rear Pull-Up
lats · body only

Before you start

Warm up 5–10 minutes with mobility that matches the lead primary (triceps).
Intermediate upper body on no equipment: adjust sets/reps/rest to recovery, this is a template, not a prescription.
Sharp or joint pain is a stop signal. Discontinue any exercise that causes pain.
General information only. Consult a physician or certified trainer before starting any new exercise program.