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Upper, lower, push, pull & legs

Push day workout

Push A of the push/pull/legs split, and push day of the 5-day split: two heavy presses, an incline press, then the side shoulders and triceps.

55 minIntermediate10 movesA band · A barbell · A bench or box · A dumbbell · A cable machine · A wallShoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  3. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Main sets

Rest as noted on each move

  1. Barbell bench press4 sets of 6 to 8
    Intermediate · Chest, Triceps, Shoulders · 3D demoDo 2 light sets first. Rest 2 to 3 min; 1 to 3 reps in reserveEasier: Chest press machineHarder: Dumbbell bench press
  2. Standing overhead press3 sets of 6 to 10
    Intermediate · Shoulders, Triceps, Back · 3D demoRest 2 min; 2 reps in reserveEasier: Chest press machineHarder: Push press
  3. Incline dumbbell press3 sets of 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 90 s to 2 min; 1 to 2 reps in reserveEasier: Barbell bench pressHarder: Bench press with bands
  4. Dumbbell lateral raise3 sets of 12 to 20
    Beginner · Shoulders, Neck · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Band lateral raiseHarder: Smith machine upright row
  5. Triceps pushdown3 sets of 10 to 15
    Beginner · Triceps · 3D demoRest 60 s; 0 to 2 reps in reserveHarder: Dumbbell skull crusher (lying triceps extension)

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  2. Overhead Triceps Stretch30 s each side
    Beginner · 3D demoHarder: Overhead lat stretch at a bench

Tips

  • Use safety pins or a spotter for heavy bench pressing.
  • Pair this day with a pull day in the same week so pushing and pulling stay balanced.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More upper, lower, push, pull & legs

Upper body gym workout B

Upper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.

50 minIntermediate13 movesA band, Pull-up bar

Pull day workout

A pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.

55 minIntermediate10 movesPull-up bar, A barbell

Push day workout B

Push day B: seated dumbbell press, dumbbell bench press, cable flyes, cable lateral raises, dips and skull crushers, with sets, reps and rest.

50 minIntermediate11 movesA band, A dumbbell

Questions people ask

How long does the push day workout take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A bench or box, A dumbbell, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.