Push Pull Supreme

Six days alternating between chest and back for insane upper body development. Antagonist training at its finest for maximum thickness.

AdvancedLong sessionspowerbuildinghypertrophy
Days a week6
Exercises19
Focus2muscles

Who it's for

A 6-day advanced program with extra work for chest and back: 19 exercises across 6 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

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

Day 1

Chest Heavy

Heavy chest

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Dips

Day 2

Back Heavy

Heavy back

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

Day 3

Legs

Lower body

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

Day 4

Chest Volume

Chest pump

  1. 1Dumbbell Bench Press
  2. 2Cable Fly
  3. 3Cable Chest Press

Day 5

Back Volume

Back pump

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3T-Bar Row

Day 6

Arms & Shoulders

Arm work

  1. 1Dumbbell Shoulder Press
  2. 2Barbell Curl
  3. 3Cable Tricep Pushdown
  4. 4Dumbbell Lateral Raise

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
Back19.5Optimal
Chest18High
Shoulders13.5Optimal
Triceps13.5Optimal
Glutes12Optimal
Lats12Optimal
Biceps10.5Optimal
Hamstrings9Moderate
Quadriceps7.5Maintenance
Traps3Maintenance
Abs1.5Maintenance

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Run this program free.

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

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