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Bodyweight Strength and Mass →

Upper Body Push Focus

You'll build real chest and shoulder strength with controlled push-ups and rows — a solid foundation to kick off your first week.

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Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 8 reps

4

Scapular Push-Up

1 set × 10 reps

Main Workout

Pushup Progression

Progressive exercise

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

5

Plank

2 sets × 20s, 20s

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Chest Wall Stretch

1 set × 30s

3

Child's Pose Lat Stretch

1 set × 30s

4

Triceps Stretch - Overhead

1 set × 30s