Push / Pull / Legs - Push Day

The push day of a PPL rotation covering all pressing muscles with ~4-8 sets each. Run 3x or 6x weekly depending on recovery. The listed duration is a default.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Bench Press
4 sets x 6-10 reps, ~2 min rest
Horizontal push.
2
Barbell Overhead Press
3 sets x 8-12 reps, ~2 min rest
Vertical push.
3
Incline Dumbbell Press
3 sets x 8-12 reps, ~90 sec rest
Upper chest.
4
Dumbbell Lateral Raise
4 sets x 12-15 reps, ~60 sec rest
Side delts.
5
Triceps Pushdown
3 sets x 10-15 reps, ~60 sec rest
Triceps.
6
Chest Dip
2 sets x 8-12 reps, ~90 sec rest
Chest/triceps; reduce depth if shoulders hurt.

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