Push Annihilation

Six days of chest and tricep specialization. Your push muscles will have no choice but to grow. Prepare for stretch marks on your pecs.

AdvancedLong sessionshypertrophypowerbuilding
Days a week6
Exercises21
Focus2muscles

Who it's for

A 6-day advanced program with extra work for chest and triceps: 21 exercises across 6 sessions a week.

Focus muscles: Chest, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

6 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push Heavy

Heavy chest

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Barbell Close-Grip Bench Press
  4. 4Cable Fly

Day 2

Pull

Back work

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row

Day 3

Legs

Lower body

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press

Day 4

Push Volume

Chest volume

  1. 1Dumbbell Bench Press
  2. 2Cable Fly
  3. 3Dips
  4. 4Cable Tricep Pushdown

Day 5

Back & Arms

Back and arms

  1. 1Lat Pulldown
  2. 2Cable Row
  3. 3Barbell Curl
  4. 4Dumbbell Shoulder Press

Day 6

Push Pump

Chest finisher

  1. 1Cable Chest Press
  2. 2Dumbbell Incline Fly
  3. 3Dumbbell Overhead Tricep Extension

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Chest25.5Excessive
Triceps19.5High
Back16.5Optimal
Glutes12Optimal
Shoulders12Optimal
Lats10.5Moderate
Biceps9Optimal
Hamstrings9Moderate
Quadriceps7.5Maintenance
Traps3Maintenance
Abs1.5Maintenance

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Run this program free.

Start Push Annihilation in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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