Push Day Routine

Welcome to the PPL split. This is my current Push Day routine, designed to build strength and muscle in your chest, shoulders, and triceps using the Push/Pull/Legs split.

Whether you’re just starting out or getting back into training, this session focuses on quality movements, smart volume, and balanced push mechanics.

Compound Lift

Why You Always Start With a Compound Lift

Simple: compound lifts give you the most bang for your buck.
They hit multiple muscle groups, let you move heavier weight, and they’re the best for building overall size and strength.

You’ll apply this mentality to every session going forward.

• Push = Bench Press
• Pull = Deadlift (DB or Trap Bar is ok)
• Legs = Back Squat (Some call it Full Squat)

My Routine

Compound Lift

1. Bench Press

3 sets: 1-5 reps
Focus on heavy, controlled reps for building pressing power.

Triceps Opening

I prefer to open with the triceps after completing the bench press. Tiring out triceps first helps me isolate chest better during later presses.

2. Triceps Dips

3 sets: 6-10 reps
Make sure form stays tight. Bodyweight is fine, if you can’t do it, use a bench and do it with your heels on the ground. Most gyms have a lever assisted dip/pull-up machine.

3. Triceps Pushdown

3 sets: 8-10 reps
Lock your elbows in at your sides and start with your hands just below your chin. Lean forward slightly, then push down hinging at your elbows. Controlled squeeze at the bottom, full range of motion.

4. Lying Single Extension

3 sets: 8-10 reps
Great for isolating the triceps. Keep elbows tight, and avoid letting the dumbbell drift over your face. Think down and back, not overhead.

Chest Work

5. Lever Seated Chest Fly (DB Fly)

3 sets: 8-10 reps
Stretch and contract the chest. Use slow, steady movement.

6. Lever Incline Chest Press (DB Incline)

3 sets: 5-8 reps
Targets the upper chest. Keep tension throughout the rep.

Shoulder Finishers

7. Dumbbell (DB) Seated Shoulder Press

3 sets: 9-10 reps
Build overhead pressing strength and control.

8. Lateral Raise

3 sets: 10-12 reps
Isolate the side delts. Don’t swing the weight, and start light.

9. Front Raise

3 sets: 10 reps
Focus on slow and steady reps to isolate the front delts. Don’t swing the weight, and keep your wrists locked.

Optional Volume Work

If you have some fuel left in the tank and want to finish strong.

10. Decline Chest Press

3 sets: 8-10 reps

11. Lever Seated Chest Press (DB or Machine)

3 sets: 8-10 reps

For Your Own Good

You don’t need to match anyone else’s weight. Choose a load that you can control for the full set. Focus on from, consistency, and weekly progress.

Looking for gear recommendations or a supplement guide?
Check out the Supplement Guide or My Gear Page.

Train smart. Build real strength. No BS.

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Coming Soon: My Pull Day Routine.