Programs / Push

Push programs

Sessions and plans focused on push. Import into your workout log and progressive-overload from last time — private on your iPhone.

Plans

3-Day Bodyweight

Plan

3 days

Full bodyPushPullLegs

3-Day Push Pull Legs

Plan

3 days

PushPullLegs

4-Day Push / Pull

Plan

4 days

PushPull

6-Day Push Pull Legs

Plan

6 days

PushPullLegs

Beginner Gym 3-Day

Plan

3 days

PushPullLegsFull body

Machine-Friendly 3-Day

Plan

3 days

PushPullLegs

Workouts

5/3/1-style Bench

4 exercises

ChestPushUpper

5/3/1-style Press

4 exercises

ShouldersPushUpper

Beginner Push

5 exercises

PushUpperChest

Bench Accessories

4 exercises

ChestPushUpper

Bodyweight Push

4 exercises

PushChestUpper

Cable Chest

5 exercises

ChestPushUpper

Cable Chest Day

4 exercises

ChestPushUpper

Chest

5 exercises

ChestPushUpper

Chest & Triceps

6 exercises

ChestArmsPushUpper

Chest Finisher

4 exercises

ChestPushUpper

Chest Fly Volume

5 exercises

ChestPushUpper

Chest Strength

4 exercises

ChestPushUpper

Dumbbell Push

5 exercises

PushUpperChest

Express Push

4 exercises

PushUpper

Flat Bench Focus

5 exercises

ChestPushUpper

Home Chest

4 exercises

ChestPushUpper

Home Push

4 exercises

PushUpper

Incline Chest Focus

5 exercises

ChestPushUpper

Machine Push

5 exercises

PushUpperChest

Push

6 exercises

PushUpper

Push Hypertrophy

6 exercises

PushUpper

Push Power

4 exercises

PushUpper

Push Volume A

5 exercises

PushUpper

Push Volume B

5 exercises

PushUpper

Push-Pull Superset

6 exercises

UpperPushPull

Shoulder Strength

4 exercises

ShouldersPushUpper

Shoulders

6 exercises

ShouldersPushUpper

Triceps Focus

5 exercises

ArmsPushUpper

Upper Chest Builder

4 exercises

ChestPushUpper

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