Push Specialization

Four days of strategic pushing to build that shelf chest and triceps that pop. More frequency means more growth opportunities for your pressing muscles.

IntermediateStandard sessionshypertrophystrength
Days a week4
Exercises20
Focus2muscles

Who it's for

A 4-day intermediate program with extra work for chest and triceps: 20 exercises across 4 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

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

Day 1

Push Heavy

Heavy chest and triceps

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Barbell Close-Grip Bench Press
  4. 4Barbell Back Squat
  5. 5Pull-ups

Day 2

Pull & Legs

Back and leg maintenance

  1. 1Barbell Deadlift
  2. 2Barbell Bent-Over Row
  3. 3Barbell Romanian Deadlift
  4. 4Dumbbell Shoulder Press
  5. 5Barbell Curl

Day 3

Push Volume

High volume chest work

  1. 1Dumbbell Bench Press
  2. 2Cable Fly
  3. 3Dips
  4. 4Cable Tricep Pushdown
  5. 5Leg Press

Day 4

Upper Support

Supporting upper body work

  1. 1Cable Chest Press
  2. 2Dumbbell Overhead Tricep Extension
  3. 3Lat Pulldown
  4. 4Cable Face Pull
  5. 5Dumbbell 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
Chest19.5High
Triceps19.5High
Shoulders18Optimal
Back15Optimal
Glutes12Optimal
Hamstrings9Moderate
Lats9Moderate
Biceps7.5Moderate
Quadriceps7.5Maintenance
Traps4.5Maintenance
Abs1.5Maintenance

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

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