Day 1 — push

Push A: Chest focus

7 exercises, 22 working sets. Every movement below links to a full form guide with start and finish photos.

The workout

#	Exercise	Sets	Reps
1	Barbell bench press	4	6–8
2	Incline dumbbell press	3	8–10
3	Seated shoulder press	3	8–10
4	Cable fly or Pec deck	3	12–15
5	Lateral raise	3	12–15
6	Overhead triceps extension	3	10–12
7	Triceps rope pushdown	3	12–15

Warm-up

Light cardio — 3–5 min
Arm circles
Band pull-aparts
Shoulder dislocates — 10 reps
Scapular push-ups — 10 reps
Cat-cow

Cool-down

Chest doorway stretch — 30 s hold
Overhead triceps stretch — 30 s hold
Overhead side stretch — 30 s hold
Child's pose — 30 s hold

The rest of the week

Pull A — Back width
Legs A — Quad focus
Push B — Shoulder focus
Pull B — Back thickness
Legs B — Posterior focus

Open this day in the tracker →