You saw pictures of what CBum looks like without a shirt, and now you want that, too – just like every other guy on the planet. But you may (or may not) have noticed that he has a rather large upper body, so he can probably push a lot of weight!
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Coincidentally, that’s what this article is about. Push workouts – are they really that good, or are they something to push to the side? (See what I did there?)
Ultimate Push Day Workout Overview
When looking at creating your push day, we need to look at where your shortcomings are. We usually all just assume to start with chest, but that shouldn’t always be the case! Sometimes, you want to start with the shoulders – they require just as much attention.
A push day refers to the muscles that work with pushing movements, primarily the chest, shoulders, and triceps.
- Fitness level: Beginner to advanced
- Duration: 12 – 16 weeks
- Workouts per week: 2 push workouts per week (as part of a whole program)
- Average workout duration: 60 – 75 minutes
- Equipment needed: Full gym
- Goal: Build muscle
You may have noticed that this workout plan is for beginners to advanced individuals. This is because the whole plan will be adjustable, and you should adjust it.
You should never take anything you read at face value. Try to interpret it for yourself and then apply it accordingly.
Case in point, someone who’s more experienced might be able to use more volume. That said, if they’re too strong, they might fatigue really quickly, meaning volume adjustment is necessary.
And what if you have someone who’s a stupid fit? This is why having the perfect program is vital.
For that reason, we’ll be giving you three full workouts! One for each level: beginner, intermediate, and advanced.
Ultimate Push Day Workout Schedule (For Beginners)
As a beginner, you wouldn’t need too much volume in order to increase lean muscle mass. In fact, you’d barely need any at all.
Your muscles are so sensitive to the novel stimulus that insane volume isn’t needed. That said, we still want to make sure we train the muscles hard!
We’ll be using a combination of bigger (compound) lifts for you to track your progress on and then smaller (isolation) exercises for you to build a great mind-to-muscle connection.
One last thing – when using a percentage, it simply means the percentage of how much you are capable of, with 100% being everything you’ve got for one single rep.
* Note: Rest times aren’t really applicable. Rest for as long as it takes your heart rate to slow down again slightly.
Day 1 – Push Day (Chest-Focused)
- Incline Barbell Press (Smith Machine) – 3 sets x 10 reps (75%)
- Flat Dumbbell Press – 2 sets x 8 reps (75%)
- Overhead Barbell Press (Smith Machine) – 2 sets x 10 reps (75%)
- Dumbbell Lateral Raises – 2 sets x 15 reps (55%)
- Rope Tricep Extensions – 3 sets x 10 reps (75%)
It’d be wise to do some light stretching afterward, but it’s not completely necessary. There should be at least 48 hours before your second push day.
Day 2 – Push Day (Shoulder-Focused)
- Seated Dumbbell Shoulder Press – 3 sets x 12 reps (70%)
- Dumbbell Rear Dumbbell Raise – 2 sets x 15 reps (60%)
- Decline Barbell Press (Smith Machine) – 2 sets x 10 reps (75%)
- Flat Dumbbell Flyes – 2 sets x 15 reps (60%)
- JM Press – 3 sets x 10 reps (75%)
A Few Things to Keep In Mind
Overall, it would help if you were trying to get stronger week to week. I wouldn’t blame you for thinking this means adding weight to the bar every week. However, doing more reps also means you’ve gotten stronger!
A good idea would also be to track your strength week to week! Grab your phone and record your lifts on the notepad. Or if you’re old-school like ya boy, use a real book! This will act as something that keeps you accountable at all times.
You can follow this plan for a good 12 – 16 weeks before you take a deload week, in which you’d simply cut the volume in half to allow for your body to recover fully for once.
If you’re wondering how to set up a week’s training, here are some options:
| Day of the week | Focus: Chest, Shoulders, and Legs | Focus: Chest, Shoulders, and Back | Focus: Chest, Shoulders, and Arms |
| 1 | Push 1 | Push 1 | Push 1 |
| 2 | Legs | Pull | Pull |
| 3 | Off | Off | Off |
| 4 | Push 2 | Push 2 | Arms |
| 5 | Pull, Hammies, and Glutes | Legs | Legs |
| 6 | Quads and Arms | Pull 2 | Push 2 |
| 7 | Off | Off | Off |
It’s always a good idea to create a split that suits your needs. That includes hitting muscles more frequently (more frequency means less volume per session), your life schedule, etc.
And that’s that! You can skip to the diet section, where we’ll go over some eating basics.
Ultimate Push Day Workout Schedule (For Intermediates)
You’ve paid your dues. You’ve squatted 315, benched 225, and you don’t look too bad in a vest. Nicely done!
You probably spend a bit too much on pre-workout already, and that’s okay! Just stay away from testo boosters, please!
As an intermediate, you can handle slightly more volume and interesting lifting techniques. This doesn’t mean we should go completely crazy, but it does mean we can play around more.
I still believe we need to stick to the twice-per-week schedule. Any more might be too much at this point.
That said, don’t be afraid to change the volume to suit your needs. More or less, you need to learn your body because once you get to the advanced level, you’ll make calls all on your own…
We’ll be doing slightly more volume as well as using more optimal movements!
* Note: Again, rest as much as you need. The idea that a “set” amount of time is good enough for everyone is very incorrect, unfortunately.
Day 1 – Push Day (Chest-Focused)
- Incline Barbell Press (Free Bar) – 2 sets x 8 – 10 reps, 1 drop set of 10 + 20 reps
- Flat Dumbbell Press – 3 sets x 5 – 10 reps (Reverse Pyramid training – RPT)
- Cable Flyes – 1 set x To Failure
- Cable Lateral Raises – 2 sets x 8 – 10 reps, 1 drop set of 10 + 20 reps
- Dumbbell Rear Dumbbell Raise – 2 sets x 10 – 15 reps
- Skullcrushers (EZ Bar) – 3 sets x 5 – 10 reps (Reverse Pyramid training – RPT)
- Rope Tricep Extensions – 1 set x To Failure
You’ll definitely need to do some light stretching or cardio afterward to aid recovery. Oh, by the way – RPT simply means you start with a heavier weight and lower reps, with the following sets being lighter but for more reps.
Day 2 – Push Day (Shoulder-Focused)
- Seated Dumbbell Overhead Press – 3 sets x 5 – 10 reps (Reverse Pyramid training – RPT)
- Dumbbell Lateral Raises – 3 drop sets of 10 + 15 reps
- Weighted Dips – 3 sets x 10 – 20 reps (Reverse Pyramid training – RPT)
- Machine Chest Press – 2 sets x 8 – 12 reps (Reverse Pyramid training – RPT)
- JM Press – 3 sets x 5 – 10 reps (Reverse Pyramid training – RPT)
- Single Arm Rope Extension – 2 x sets to Failure
When taking a set to failure, it means complete failure. Like, you shouldn’t have a single rep left in you. If it were a bench press, someone would have to pull that sh*t off you.
By now, you should know how to schedule a weekly training plan, so we’ll gloss over that.
Just one tip – prioritize the parts of you that need it. This means giving those muscles more volume and recovery time. They deserve it.
Ultimate Push Day Workout Schedule (Advanced)
Finally, the big lads. You’ve spent years in the gym, you know why you’d wanna do overhead work on certain days, and you definitely know the difference between arginine and citrulline (the latter is better, btw).
So, it’s safe to say you’re probably pretty jacked.
But how do we get even more jacked? How do we build even more muscle?
Well, we simply need to get really creative and scientific about it. That means weekly changes to the volume and load to ensure the muscles keep adapting. Failing to do so could limit your growth.
Your muscles are pretty used to the stimulus by this point, so just hammering it with more and more volume or load certainly won’t do any good. This is why, as you’ll notice in a moment, we add volume week by week for the first few weeks. Then, we’ll switch training styles…
Let me show you!
Weeks 0 – 6
The first few weeks are about adding volume. The goal isn’t necessarily to increase the load each session, and you should only increase the load when you can do an “x” load for all the sets at the upper end of the rep scheme.
Again, the goal is to chase reps. You’ll have your time in the sun (and IG explore) when you can sling around big ‘ol weights, but for now, let’s focus on volume.
Also, because the volume per session is so much more, we’ll be doing one push session per week. If delts are your main goal, do the shoulder exercises first.
| Week 1 | Week 2 | ||
|---|---|---|---|
| Incline Dumbbell Press | 2 sets 8 – 12 reps | Incline Dumbbell Press | 3 sets 8 – 12 reps |
| Flat Dumbbell Press | 3 sets 10 – 15 reps | Flat Dumbbell Press | 3 sets 10 – 15 reps |
| Overhead Dumbbell Press | 2 sets 8 – 12 reps | Overhead Dumbbell Press | 2 sets 8 – 12 reps |
| Cable Lateral Raises | 3 sets 15 – 20 reps | Cable Lateral Raises | 3 sets 15 – 20 reps |
| JM Press | 2 sets 6 – 10 reps | JM Press | 2 sets 6 – 10 reps |
| Cross Cable Tricep Extensions | 3 sets 15 – 20 reps | Cross Cable Tricep Extensions | 3 sets 15 – 20 reps |
| Week 3 | Week 4 | ||
|---|---|---|---|
| Incline Dumbbell Press | 3 sets 8 – 12 reps | Incline Dumbbell Press | 3 sets 8 – 12 reps |
| Flat Dumbbell Press | 3 sets 10 – 15 reps | Flat Dumbbell Press | 3 sets 10 – 15 reps |
| Overhead Dumbbell Press | 3 sets 8 – 12 reps | Overhead Dumbbell Press | 3 sets 8 – 12 reps |
| Cable Lateral Raises | 3 sets 15 – 20 reps | Cable Lateral Raises | 3 sets 15 – 20 reps |
| JM Press | 2 sets 6 – 10 reps | JM Press | 3 sets 6 – 10 reps |
| Cross Cable Tricep Extensions | 3 sets 15 – 20 reps | Cross Cable Tricep Extensions | 3 sets 15 – 20 reps |
| Week 5 | Week 6 | ||
|---|---|---|---|
| Incline Dumbbell Press | 3 sets 8 – 12 reps | Incline Dumbbell Press | 3 sets 8 – 12 reps |
| Flat Dumbbell Press | 3 sets 10 – 15 reps | Flat Dumbbell Press | 4 sets 10 – 15 reps |
| Overhead Dumbbell Press | 3 sets 8 – 12 reps | Overhead Dumbbell Press | 3 sets 8 – 12 reps |
| Cable Lateral Raises | 4 sets 15 – 20 reps | Cable Lateral Raises | 4 sets 15 – 20 reps |
| JM Press | 3 sets 6 – 10 reps | JM Press | 3 sets 6 – 10 reps |
| Cross Cable Tricep Extensions | 3 sets 15 – 20 reps | Cross Cable Tricep Extensions | 3 sets 15 – 20 reps |
As you can see, over the course of 6 weeks, we’ve increased both volume and (hopefully) load as well. Combined with good rest and food, this will definitely reflect a massive increase in lean muscle mass.
Weeks 7 – 15
And now, we push. We push load. Our push intensifies toward the end. We see just how much your body can handle.
Towards the end, we’ll be desperately close to the ragged edge of recovery failure, but we’ll tread lightly.
The goal here is to chase load! Don’t be afraid to add another plate to that barbell or choose a heavier dumbbell. Always get within 3 reps of failure, and please, make sure never to break form!
| Week 7 | Week 8 | ||
|---|---|---|---|
| Incline Barbell Press | 3 sets 8 – 12 reps | Incline Barbell Press | 3 sets 8 – 12 reps |
| Flat Dumbbell Flyes | 3 sets 15 – 20 reps | Flat Dumbbell Flyes | 3 sets 15 – 20 reps |
| Overhead Barbell Press | 4 sets 8 – 15 reps | Overhead Barbell Press | 4 sets 8 – 15 reps |
| Cable Lateral Raises | 2 sets 8 – 12 reps | Cable Lateral Raises | 2 sets 8 – 12 reps |
| Overhead Tricep Extensions | 2 sets 6 – 15 reps | Overhead Tricep Extensions | 2 sets 6 – 15 reps |
| Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps | Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps |
| Week 9 | Week 10 | ||
|---|---|---|---|
| Incline Barbell Press | 3 sets 8 – 12 reps | Incline Barbell Press | 3 sets 8 – 12 reps |
| Flat Dumbbell Flyes | 3 sets 15 – 20 reps | Flat Dumbbell Flyes | 3 sets 15 – 20 reps |
| Overhead Barbell Press | 4 sets 8 – 15 reps | Overhead Barbell Press | 4 sets 8 – 15 reps |
| Cable Lateral Raises | 3 sets 8 – 12 reps | Cable Lateral Raises | 2 sets 8 – 12 reps |
| Overhead Tricep Extensions | 2 sets 6 – 15 reps | Overhead Tricep Extensions | 2 sets 6 – 15 reps |
| Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps | Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps |
| Week 11 | Week 12 | ||
|---|---|---|---|
| Incline Barbell Press | 3 sets 8 – 12 reps | Incline Barbell Press | 3 sets 8 – 12 reps |
| Flat Dumbbell Flyes | 3 sets 15 – 20 reps | Flat Dumbbell Flyes | 3 sets 15 – 20 reps |
| Overhead Barbell Press | 4 sets 8 – 15 reps | Overhead Barbell Press | 4 sets 8 – 15 reps |
| Cable Lateral Raises | 3 sets 8 – 12 reps | Cable Lateral Raises | 3 sets 8 – 12 reps |
| Overhead Tricep Extensions | 3 sets 6 – 15 reps | Overhead Tricep Extensions | 3 sets 6 – 15 reps |
| Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps | Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps |
| Week 13 | Week 14 | ||
|---|---|---|---|
| Incline Barbell Press | 4 sets 8 – 12 reps | Incline Barbell Press | 4 sets 8 – 12 reps |
| Flat Dumbbell Flyes | 3 sets 15 – 20 reps | Flat Dumbbell Flyes | 3 sets 15 – 20 reps |
| Overhead Barbell Press | 4 sets 8 – 15 reps | Overhead Barbell Press | 4 sets 8 – 15 reps |
| Cable Lateral Raises | 3 sets 8 – 12 reps | Cable Lateral Raises | 3 sets 8 – 12 reps |
| Overhead Tricep Extensions | 3 sets 6 – 15 reps | Overhead Tricep Extensions | 3 sets 6 – 15 reps |
| Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps | Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps |
| Week 15 | |
|---|---|
| Incline Barbell Press | 3 drop sets 10 + 20 reps |
| Flat Dumbbell Flyes | 3 sets 15 – 20 reps |
| Overhead Barbell Press | 4 sets 8 – 15 reps |
| Cable Lateral Raises | 3 drop sets 15 + 30 reps |
| Overhead Tricep Extensions | 3 sets 6 – 15 reps |
| Single Arm Tricep Extensions with a Rope | 3 sets 15 – 20 reps |
Week 16 should be a deload week … you’ve earned it! In this period, you’ll have pounded the same movements for a staggering 8 weeks – is that really what you’re supposed to do?
Actually, yes.
See, the body (and the neurological parts of the body) needs to get used to the movements. If you change them each and every week, how will you ever get good at something?
Do the same movements and get dirty strong on them. Add splashes of volume here and there, and you’re off to the races! Or the beach, probably.
If you want the full package, you can check out a complete aesthetic workout here.
Ultimate Push Day Diet
And now, we’ve come to the one most people struggle with: the diet. Should you be cutting when doing this plan? Should you only be bulking?
The simple fact is this: Unless you’re a beginner, you simply will not gain muscle in a deficit. You need to be in a calorie surplus in order to build more muscle mass, so we’ll be bulking – but as lean as we can.
Personally, I’m not a big fan of lean bulking.
That said, for the newer guys, a “dirtier” bulk might be necessary. You need the added poundage to help build muscle strength, but for the most part, this plan is definitely on the leaner side.
So, how do you start?
Step 1: You Gotta Track Calories
It’s tedious, I know, and it gets really boring, but it’s the best and fastest way to ensure you make progress. To find out how much you need to consume, calculate your maintenance calories here, and add 200 calories or 10%, whichever comes first.
Step 2: Not All Calories Are Created Equally
Protein has a higher thermic effect on food and is harder for the body to turn into fat. It’s also the only macronutrient that’ll turn into muscle. Thus, consume at least 1 – 1.2 grams per pound of body weight. Split the rest of your calories as you wish.
Step 3: Aim To Gain Between 0.5 – 1.0% of Total Body Weight per Week
Any more puts you at a greater risk for fat gain, and any less is just really tedious. Once weight gain stops, increase your calories by 10% once again.
Step 4 (Only for Advanced Lifters): Nutrient Timing Matters Slightly
…. But not nearly as much as the supplement companies would have you believe. The two main ones are using carbs intra-workout to reduce cortisol levels and consuming more carbs around your workout for greater nutrient absorption.
We *Have* To Talk About Supplements
“But what about supplements?” you scream down the aisle at the pharmacy. Well, most of them don’t really work that well. But there are a handful that are definitely beneficial.
I’ve listed them for you below, from most important to least important:
- Creatine is known to increase energy and power by increasing ATP storage in the human body. Adenosine triphosphate (ATP) is what we use as energy for short-duration and high-intensity activity.
- Protein powder (whey, casein, or vegan) contains protein and amino acids that we use to build muscles.
- Pre-workouts contain caffeine and other ingredients that boost your performance while training.
- Any vitamins that are lacking in your diet
Other than these, there aren’t really any others you need to spend money on. Rather spend money on good quality food – which leads me to the next list!
The Best Foods To Eat for Aesthetic Mass (Revealed!)
Here’s a list of foods I love adding to my massing phases. You aren’t obligated to use these, but there might be a few good ideas in here for you:
| Protein | Carbs | Fats |
|---|---|---|
| Fattier cuts of chicken and beef for the extra calories | Whole grain pasta so that I get some fiber in | Any olive or avocado oil because they’re easy to add to meals |
| Pork loin for the added fat | Fruits are easy to get down in a smoothie | Whole dairy to my smoothies |
| Salmon has a lot of healthy fats | Twice-baked potatoes are really tasty, meaning I can eat a lot | Whole eggs instead of egg whites |
| Seitan is a vegan protein that packs 75g of protein per 100g | Congee is an Asian rice porridge that allows you to eat a lot at once | Fattier cuts of chicken and beef for the extra calories |
2 Ultimate Push Day Workout Pros
- More volume can be used via higher frequency when using the Push Pull Legs workout layout. This isn’t something everyone loves, but it’s certainly something that does work. Because the volume per session is lower, you can also train a bit harder as well, which could lead to more gains over a 16-week period.
- The time saved is unmeasured. Technically, a full-body split would be even more time-savvy! That said, a PPL program allows you to train harder and for a shorter time. It also allows for more rest days, which we know help with gains.
2 Ultimate Push Day Workout Cons
- Many argue that you cannot prioritize muscles enough when using PPL. They believe a pro bodybuilder split – such as training two muscles max per day – would lead to better overall gains.
- You often don’t have an arm day, which is a common critique of the PPL program. That said, as a beginner, you probably don’t need an arm day. Advanced lifters who get critiqued on their physiques probably need some more arm attention, though.
Ultimate Push Day Workout Conclusion
So, there you have it! A full program for you to follow over the course of 16 weeks and a free nutrition plan as well! What more could you want?
Let’s summarize the entire plan, shall we?
- The overarching goal of any lifting program is to get stronger. Even if you’re chasing aesthetics, muscles are built due to mechanical tension, which you get from using more load or doing more reps.
- Adding volume sparingly can be used to increase muscle mass as well, but leave this for when you’re more experienced.
- You can do a push workout up to two times per week, but the more experienced you become, the harder this will become. This is due to each session being harder in and of itself – thus, experienced lifters might only be capable of only one push session per week.
- When training push, remember to hit all the parts of the chest, shoulders, and triceps.
- Gaining muscle means you’ll need to be in a calorie surplus.
- Aim to gain 0.5 – 1.0% of total body weight per week.
And that is the gist of it.
One last thing: don’t take anything I said as religion. Especially when it comes to workouts. If your mobility doesn’t allow for some movements, then don’t do them! Google what you can use instead, and use that!
Nothing in fitness is set in stone, except for the basics of weights = muscle and the fact that macros and calories matter. Other than that, don’t be afraid to take some liberty with the program and change as you need.
FAQs
How Many Push Day Exercises Should I Do?
There’s no set number of push-day exercises that everyone should do. Typically, the more sets you do per exercise, the fewer exercises you do. The sweet spot seems to be 6 – 8 sets per push day – three for the shoulders, two or three for the chest, and one or two for the triceps.
But it really depends on how much load you’re using. If you’re doing pump workouts, you can certainly use more exercises and more volume. If you prefer heavier weights and higher intensity, you might need to reduce the volume quite a lot.
How Many Days a Week Should I Do Push Day?
You should do as many push days a week as you can recover from while still getting stronger. If you fail to get stronger, maybe remove one and see what happens. For most people, one or two per week should be good.
Try to figure out what is your max recoverable volume or the most amount of work you can do while still getting stronger. That would be a good place to keep your training volume, as training more would lead to burnout. Training less would leave valuable gains on the table.
How Many Sets Should a Push Day Be?
The more experienced you are, the more sets you might need on a push day. Typically, newbies don’t need the same amount of volume as more experienced people do. Also, the harder your sets are, the fewer are needed. A good place to start is using 2 – 3 sets per exercise.
From there, you can begin to add or remove as needed. If your chest needs more volume, you would need to sacrifice sets from either triceps or shoulders to “move” them to the chest.
Remember to track your strength week to week to see if you are, indeed, getting stronger.
