Bodybuilding workout · Intermediate
Push Day (Bodybuilding)
Chest, shoulders and triceps with hypertrophy rep ranges. Compounds first, then isolation.
- Exercises
- 6
- Total sets
- 19
- Minutes
- 55
Targets: Chest, Shoulders, Triceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Bench Press | 4 × 8-12 | 90s | Chest |
| Incline Barbell Bench Press | 3 × 8-12 | 90s | Chest |
| Incline Cable Flyes | 3 × 12-15 | 60s | Chest |
| Barbell Seated Overhead Press | 3 × 8-12 | 90s | Shoulders |
| Dumbbell Lateral Raise | 3 × 12-15 | 60s | Shoulders |
| Barbell Lying Triceps Extension | 3 × 10-12 | 60s | Triceps |
Programs with these exercises
Intermediate
Bodybuilding Push / Pull / Legs (6-Day)
Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.
6× per week
Intermediate
Bodybuilding Upper / Lower 4-Day
Four days per week: two upper and two lower sessions with hypertrophy rep ranges and extra isolation work.
4× per week
Beginner
Bodybuilding 3-Day Full Body
Three full-body hypertrophy sessions per week. Compounds first, then isolation. Good for beginners or limited days.
3× per week
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7 exercises
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Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
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