◆ Intermediate · 4 weeks · 3×/week
Push Unfazed
Upper-body power in 4 weeks.
Three sessions a week. Chest, shoulders, triceps — trained the way champions train them. Progressive overload, tight tempo, zero fluff.
◆ The week
Session breakdown
Repeat this weekly structure across all 4 weeks. Add 5% to loads each week you feel strong. Rest days between sessions.
Day 1
Heavy Push
Dumbbell Bench Press4 × 6-8· 90s- Overhead Press4 × 8· 90s
Tricep Dip3 × 10-12· 60s
Forearm Plank3 × 45s hold· 45s
Day 2
Volume Push
Push-Up5 × 12-15· 60s- Overhead Press3 × 12· 75s
Band Face-Pull3 × 15· 45s
Hollow Hold3 × 30s hold· 45s
Day 3
Power + Finish
- Dumbbell Bench Press5 × 5· 2m
- Push-Up3 × AMRAP· 60s
- Tricep Dip3 × 12· 60s
Mountain Climber4 × 30s· 30s
◆ Gear used
Train with the tools that back it up
Lock it in.
Set a matching goal and track the streak.