Push Power

Chest and triceps annihilation program. Build that armor-plated chest and horseshoe triceps with heavy compounds and targeted isolation work. Perfect for bros who want massive pressing power.

IntermediateStandard sessionshypertrophystrength
Days a week3
Exercises18
Focus2muscles

Who it's for

A 3-day intermediate program with extra work for chest and triceps: 18 exercises across 3 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

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

Day 1

Push Heavy

Heavy chest and triceps with leg maintenance

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Barbell Close-Grip Bench Press
  4. 4Cable Tricep Pushdown
  5. 5Barbell Back Squat
  6. 6Barbell Bent-Over Row

Day 2

Pull & Support

Back and biceps with push accessories

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Dumbbell Shoulder Press
  4. 4Dips
  5. 5Cable Fly
  6. 6Barbell Curl

Day 3

Push Volume

High volume chest and triceps finisher

  1. 1Dumbbell Bench Press
  2. 2Cable Chest Press
  3. 3Dumbbell Overhead Tricep Extension
  4. 4Cable Lateral Raise
  5. 5Barbell Romanian Deadlift
  6. 6Cable Face Pull

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
Chest19.5High
Triceps19.5High
Shoulders18Optimal
Back12Moderate
Glutes9Moderate
Hamstrings7.5Moderate
Biceps6Moderate
Lats6Maintenance
Quadriceps4.5Maintenance
Traps4.5Maintenance
Abs1.5Maintenance

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Run this program free.

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

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