Push Pull Power

Five days of antagonist training for maximum upper body thickness. Chest and back supersets will give you pumps that defy physics.

AdvancedStandard sessionspowerbuildinghypertrophy
Days a week5
Exercises20
Focus2muscles

Who it's for

A 5-day advanced program with extra work for chest and back: 20 exercises across 5 sessions a week.

Focus muscles: Chest, Back. 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

Chest & Back Heavy

Heavy compounds

  1. 1Barbell Bench Press
  2. 2Barbell Bent-Over Row
  3. 3Dumbbell Incline Press
  4. 4Pull-ups

Day 2

Legs

Lower body

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

Day 3

Chest Focus

Chest specialization

  1. 1Dumbbell Bench Press
  2. 2Cable Fly
  3. 3Dips
  4. 4Dumbbell Shoulder Press

Day 4

Back Focus

Back specialization

  1. 1Barbell Deadlift
  2. 2Cable Row
  3. 3Lat Pulldown
  4. 4Barbell Curl

Day 5

Upper Volume

Chest and back pump

  1. 1Cable Chest Press
  2. 2T-Bar Row
  3. 3Dumbbell Incline Fly
  4. 4Wide-Grip Lat Pulldown

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
Back21High
Chest21Excessive
Glutes15Optimal
Lats15Optimal
Biceps12Optimal
Hamstrings10.5Optimal
Quadriceps10.5Moderate
Shoulders10.5Moderate
Triceps10.5Optimal
Traps3Maintenance
Abs1.5Maintenance
Calves1.5Maintenance

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Run this program free.

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

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