Strength/ Hypertrophy Push Pull Day

Push Pull Day


Barbell Bench Press; 5 sets of 2 reps

Notes: I am currently following 1 rep max percentage-based programming for my bench press. My goal here is on rep quality over hitting muscle failure on each set, this will sometimes include leaving a rep or two in the tank.


Barbell Row Superset w/ Incline Dumbbell Press; 4 sets of 6 reps each.

Notes: Make sure to maintain a neutral spine throughout the sets of rows, while also minimizing the use of momentum to move the weight. I performed these with an over hand grip but feel free to utilize any grip you would like. When performing the incline presses, pause at the bottom or fully stretched portion of each rep.


Weighted Chest Dips Superset w/ Cable Rows; 3 sets of 8 reps.

Notes: You can add additional resistance to your dips by holding a dumbbell, wearing a weight belt, or by looping a resistance band around yourself; In this case I chose to use a resistance band to add accommodating resistance. Also to further emphasize my chest during dips I slightly lean my body forward rather than a complete upright posture. Follow these up with a set of cable rows performed on a low row machine with a neutral grip.


Cable Pullovers Superset w/ Chest Flies; 3 sets of 15 reps.

Notes: Feel free to perform any variation of chest flies or pullovers you would like. I prefer to do my pullovers standing using a cable machine. To limit time in between sets I performed the chest flies using a machine fly.