This is the push day I run with most of my intermediate clients. It's straightforward, hits all the push muscles effectively, and has a clear progression model so you're not just going through the motions.

The split context

This works as part of a Push/Pull/Legs split run twice per week (6 days). If you're training 4 days, run it as an upper/lower split instead — this article focuses on the PPL version.

The workout

1. Flat Barbell Bench Press — 4 sets x 6-8 reps
Your main strength movement. Warm up properly — empty bar x 10, 50% x 8, 70% x 5, then your working sets. Rest 3 minutes between sets. If you hit 4x8, add 2.5kg next session.

2. Incline Dumbbell Press — 3 sets x 8-10 reps
30-degree incline. Focus on the stretch at the bottom. Control the eccentric (lowering) for 2-3 seconds. Rest 2 minutes.

3. Seated Dumbbell Shoulder Press — 3 sets x 8-10 reps
Full range of motion — dumbbells come down to ear level, press to full lockout. Don't ego lift here. Rest 2 minutes.

4. Cable Lateral Raises — 3 sets x 12-15 reps
Use the low pulley, lean slightly away from the cable. This gives you constant tension through the full range. Rest 90 seconds.

5. Dips (or Machine Dips) — 3 sets x 8-12 reps
If bodyweight dips are too easy, add a dumbbell between your feet or use a dip belt. If they're too hard, use the assisted dip machine. Rest 2 minutes.

6. Overhead Tricep Cable Extension — 3 sets x 12-15 reps
Use the rope attachment. Get a full stretch at the bottom, squeeze at the top. Rest 60 seconds.

Progression model

Track every session. When you hit the top of the rep range on all sets (e.g., 4x8 on bench), increase the weight by the smallest increment available (usually 2.5kg for barbell, next dumbbell up for dumbbells). This is progressive overload — the single most important principle for muscle growth.

Total volume

• 19 working sets
• ~55 minutes including warm-up
• ~420 calories burned (estimated for 80kg male)
• Primary muscles: chest, anterior deltoids, triceps
• Secondary: core stabilizers

Run this consistently for 8-12 weeks before changing exercises. Adaptation takes time.