Push
Chest, shoulders, and triceps. Everything that moves weight away from you.
What counts as push
Push day covers the pressing muscles: chest, front and side delts, and triceps. Bench press, overhead press, incline presses, dips, and pushups all live here.
How to build the day
Start with the heaviest compound press while you're fresh, then work down: a second pressing angle, then isolation for shoulders and triceps. Two presses and two or three smaller movements is plenty for most sessions.
Progress to watch
The big presses move slowly, and that's normal. Track the top set of your main press from week to week. When reps stop climbing, add a small amount of weight and build back up.
Main lifts
Bench press, overhead press, incline press.
Accessories
Lateral raises, triceps extensions, dips, pushups.
Session shape
One heavy press, one secondary press, two to three accessories.