Saturday, May 16
Good training,
Let's get to work.
Pro tip
Choose your intensity before starting a session. Max intensity reduces reps but increases weight demand — perfect for strength focus days.
Muscle Groups
Featured Workouts
See all →Push Day A
Heavy compound pressing paired with shoulder isolation and tricep finishing work. A classic push split that builds width, thickness, and pressing strength.
Push Day B
Volume-focused push session with dumbbell variety, cable work, and targeted isolation. Pairs well with Push Day A on a frequency-2 program.
Upper Chest & Shoulder Focus
Targeting the often-lagging upper chest and building 3D rounded shoulders. This session uses incline and landmine angles to build the clavicular pec and all three delt heads.
Training Principles
Progressive overload — Add weight or reps each week to force adaptation.
Full range of motion — Stretch-loaded positions produce more hypertrophy.
Controlled eccentrics — Slow the lowering phase (3–4 sec) to maximise muscle damage.
Rest between sets — Compound lifts need 2–3 min. Isolation work: 60–90 sec.