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Heavy Push/Pull Hypertrophy

A serious, high-volume push/pull session that builds a thick chest and wide, powerful back. Expect to work hard across every angle — you'll finish feeling fully pumped and accomplished.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Band Pull-Apart

2 sets × 15 reps, 15 reps

Cat-Cow

2 sets × 10 reps, 10 reps

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Bench Press - Barbell

5 sets × 7 reps, 7 reps, 7 reps, 7 reps, 7 reps

Pullup Progression

Progressive exercise

Bench Press (Incline) - Barbell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Close Grip Chin-Up - Pull Up Bar

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Fly - Dumbbell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Dip Progression

Progressive exercise

4 circuits

Row (Bent-Over) - Barbell

1 set × 10 reps

Pullover (Straight-Arm) - Dumbbell

1 set × 15 reps

Cool Down

Doorway Chest Stretch

1 set × 40s

Lat Stretch

1 set × 40s

Child's Pose

1 set × 45s

Thoracic Rotation

1 set × 10 reps