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  1. THE FIRST PUSH

PUSH PULL MUSCLE MASS
- PHASE 1 [TOTAL MASS]

HOME / PLANS / PUSHPULL MUSCLEMASS / WORKOUT 1 [PHASE 1]

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HOME / PLANS / PUSHPULL / WORKOUT 1

SESSION INFO

Length

8 Exercises

Est Time

60 Mins

Push Day

The Workout

F*CKIN PUSH YOURSELF

NO EXCUSES

Push Day

The Workout

F*CKIN PUSH YOURSELF
NO EXCUSES

QUICK TIPS

EXERCISE INFO

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.


WARM UPS

If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.

You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.


OPTIONAL EXERCISES

You can entirely skip ‘Optional’ exercises (especially if you’re short on time) since they aren’t entirely necessary, but if the main muscle is a target area then add it in if you have time.

If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.

If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.

4 DAYS A WEEK

Complete for 5 weeks total.
Recommended schedule.

3 DAYS A WEEK

Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.

MORE INFO

Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.

[ 1 ]

Bench Press

10 – 12 reps, 3 sets, 1.5 m rest

Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No
Alternate : Machine Chest Press

[ 2 ]

Full Squat

6 – 8 reps, 4 sets, 2.5 m rest

Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Smith Machine
Optional : No
Alternate : Machine Leg Press

[ 3 ]

Incline Bench Press

8 – 12 reps, 3 sets, 1.5 m rest

Warm Up : Optional
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : Yes [Recommended]

[ 4 ]

Goblet Squat

10 – 15 reps, 3 sets, 1.5 m rest

Warm Up : Optional
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No
Alternate : Lunges

[ 5 ]

8 – 12 reps, 3 sets, 1 m rest

Info : Do It Standing
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No
Alternate : Machine Shoulder Press

[ 6 ]

8 – 12 reps, 3 sets, 1.5 m rest

Info : Grip Slightly Closer Than Shoulders
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No
Alternate : Cable Tri Pushdown

[ 7 ]

12 – 15 reps, 3 sets, 1 m rest

Info : Do It One Handed
Warm Up : Optional
Best Equipment : Dumbbell
2nd Equipment : Kettlebell
Optional : Yes
Alternate : Cable Kickback

[ 8 ]

12 – 15 reps, 3 sets, 45 s rest

Info : Do One Leg At A Time
Warm Up : Yes
Best Equipment : Dumbbell
Optional : Yes
Alternate : Calf Press on Leg Press

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SESSION 1 QUICKVIEW

Tap exercise images on workout page to see alternatives and additional info.

1. BENCH PRESS

10 – 12 reps | 3 sets | 1.5 min rest

2. FULL SQUAT

6 – 8 reps | 4 sets | 2.5 min rest

3. INCLINE BENCH PRESS

8 – 12 reps | 3 sets | 1.5 min rest

4. GOBLET SQUAT

10 – 15 reps | 3 sets | 1.5 min rest

5. SHOULDER PRESS
8 – 12 reps | 3 sets | 1 min rest
6. CLOSE GRIP BENCH PRESS
8 – 12 reps | 3 sets | 1.5 min rest
7. TRICEPS KICKBACK
12 – 15 reps | 3 sets | 1 min rest
8. STANDING CALF RAISE
12 – 15 reps | 3 sets | 45 sec rest

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