Muscle Building
The main training outcome this template is built around.
Workout template
Push Day Workout
A classic push day for chest, shoulders, and triceps with a balance of compound and accessory work.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
65 min
Use this to match the template to your actual weekly schedule.
Intermediate
Lifters who already know the basics and want a clean upper-body push session.
Barbell, Dumbbell, Cable
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
Warm-up guidance
Warm up your shoulders and upper back, then climb in weight with 2 to 3 ramp-up sets on the first press.
Progression guidance
Drive progress through the first two presses first, then add reps or load on accessories as recovery allows.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Push
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press - Medium Grip | Primary presses | 4 | 5-8 | 2 min 30 sec | Use the same setup every set so bar path stays repeatable. |
| Barbell Incline Bench Press - Medium Grip | Primary presses | 3-4 | 6-10 | 2 min | Drive the upper chest without turning it into a shoulder press. |
| Dumbbell Shoulder Press | Shoulders | 3 | 8-10 | 1 min 30 sec | Stay stacked and avoid leaning back. |
| Side Lateral Raise | Shoulders | 3 | 12-15 | 45 sec | Lift with control and avoid swinging the torso. |
| Close-Grip Barbell Bench Press | Triceps | 3 | 6-8 | 2 min | Keep the elbows tucked and control the bottom position. |
| Reverse Grip Triceps Pushdown | Triceps | 3 | 10-15 | 45 sec | Focus on full elbow lockout without rolling the shoulders forward. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip
Dumbbell Shoulder Press
Side Lateral Raise
Close-Grip Barbell Bench Press
Reverse Grip Triceps Pushdown
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseClose-Grip Barbell Bench Press
Close-Grip Barbell Bench Press is a beginner strength that mainly trains your arms using barbell.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseReverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown is a beginner strength that mainly trains your arms using cable.
View exerciseSide Lateral Raise
Side Lateral Raise is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutFAQ
Common questions about Push Day Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
Who is Push Day Workout best for?
Lifters who already know the basics and want a clean upper-body push session.
How often should I run Push Day Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Push Day Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Drive progress through the first two presses first, then add reps or load on accessories as recovery allows.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.
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