[ AGGRESSIVE
      EXPANSION ]

  1. THE BREAKING POINT

PUSH PULL MUSCLE MASS
- PHASE 2A [PURE MASS]

HOME / PLANS / PUSHPULL MUSCLEMASS / WORKOUT 3 [PHASE 2]

HOME / PLANS / PUSHPULL / WORKOUT 3

SESSION INFO

Length

8 Exercises

Est Time

60 Mins

Type

Compound/Mass

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 ]

Reverse Bench Press

8 – 10 reps, 4 sets, 1.5 m rest

Info : Reverse Grip, Hands Not Too Wide
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Smith/Dumbbells
Optional : No
Alternate : Slow Bench/Chest Press

[ 2 ]

Front Squat

8 – 10 reps, 4 sets, 2 m rest

Warm Up : Yes
Best Equipment : Barbell
Optional : No
Alternate : Leg Press – Feet Placed Low

[ 3 ]

Triceps Dips

8 – 12 reps, 3 sets, 1.5 m rest

Info : Straight Body, Grip Closer
Warm Up : Yes
Best Equipment : Body or Weighted
Optional : No
Alternate : Close Grip Bench Press

[ 4 ]

Leg Press

8 – 12 reps, 2 sets, 1.5 m rest

Info : Do 2 or 3 Sets
Warm Up : Yes
Best Equipment : Machine
Optional : No
Alternate : Lunges

[ 5 ]

8 – 12 reps, 3 sets, 1 m rest

Info : Do It Seated
Warm Up : Yes
Best Equipment : Dumbbells
2nd Equipment : Barbell
Optional : No
Alternate : Seated Shoulder Press

[ 6 ]

12 – 15 reps, 3 sets, 1 m rest

Info : Straight Bar or Rope
Info 2 : Underhand or Overhand
Warm Up : Optional
Best Equipment : Cables
Optional : Yes
Alternate : Overhead Extension

[ 7 ]

max reps, 2 sets, 1 m rest

Info : Do As Many As Possible (upto 1 min)
Warm Up : Optional
Best Equipment : Smith, Box, or Power Rack
Optional : Yes

[ 8 ]

12 – 15 reps, 2 sets, 1 m rest
Info : Do On A Machine, Straight Legged
Warm Up : Yes
Best Equipment : Smith, Box, or Power Rack
Optional : No

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SESSION 3 QUICKVIEW

Tap exercise images on workout page to see alternatives choices and form tips.

1. REVERSE BENCH PRESS

6 – 8 reps | 4 sets | 2 min rest

2. FRONT SQUAT

6 – 8 reps | 4 sets | 2.5 min rest

3. TRICEPS DIPS

8 – 12 reps | 3 sets | 1.5 min rest

4. LEG PRESS

8 – 12 reps | 3 sets | 2 min rest

5. SHOULDER PRESS

8 – 12 reps | 3 sets | 1 min rest

6. TRICEPS PUSHDOWN

12 – 15 reps | 3 sets | 1 min rest

7. INCLINE PUSHUP

MAX reps | 2 sets | 1 min rest

8. CALF PRESS

12 – 15 REPS | 2 sets | 1 MIN rest

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