Push Domination

Five days to forge an iron chest and titanium triceps. Maximum frequency for your pushing muscles means maximum growth. Prepare for sleeve-busting pumps.

AdvancedStandard sessionshypertrophystrength
Days a week5
Exercises20
Focus2muscles

Who it's for

A 5-day advanced program with extra work for chest and triceps: 20 exercises across 5 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

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

Day 1

Push Heavy

Heavy chest focus

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Barbell Close-Grip Bench Press
  4. 4Barbell Back Squat

Day 2

Pull

Back and biceps

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Barbell Curl

Day 3

Push Volume

Chest volume day

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

Day 4

Legs

Lower body

  1. 1Leg Press
  2. 2Barbell Romanian Deadlift
  3. 3Dumbbell Lunge
  4. 4Leg Curl

Day 5

Push Pump

Chest and tricep finisher

  1. 1Cable Chest Press
  2. 2Dumbbell Incline Fly
  3. 3Dumbbell Overhead Tricep Extension
  4. 4Dumbbell Shoulder Press

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
Chest22.5Excessive
Triceps19.5High
Glutes15Optimal
Hamstrings13.5Optimal
Shoulders12Optimal
Back10.5Moderate
Quadriceps10.5Moderate
Biceps6Moderate
Lats6Maintenance
Traps3Maintenance
Abs1.5Maintenance
Calves1.5Maintenance

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Run this program free.

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

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