Workout Plans
Select a preset to review exercises and start your session.
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.
Arms & Core
Dedicated arm development (biceps + triceps) combined with progressive core training. Ideal as a third weekly session or standalone specialisation day.
Chest & Triceps Power
Maximum chest and tricep volume in one session. Uses a wave-loading approach — starting heavy for strength, then shifting to moderate weight for hypertrophy, finishing with isolation pump work.
Shoulder Specialisation
A dedicated shoulder session hitting all three deltoid heads plus the rotator cuff. Designed for lifters who want capped, 3D deltoids and bulletproof shoulder health.
Core Foundation
A progressive core session that treats abs like any other muscle — with sets, reps, progressive overload, and recovery. Hits all areas of the core: rectus abdominis, obliques, transverse, and stabilisers.
Full Upper Body
A complete upper body session for those training 3 days/week or as a standalone full-upper day. Hits chest, back, shoulders, biceps, and triceps with balanced push/pull ratio.