PPL-split Push Workout

Workout Duration: 50-65 minutes

Estimated Calories Burned: 400-600 kcal

We’ve tackled Pull and Leg Day, but now it’s time to hit the other side of the equation—Push Day. This is where we press, extend, and destroy our chest, shoulders, and triceps for that strong, well-rounded upper body. If you want bigger pecs, capped delts, and triceps that look like horseshoes, this push workout is your day.

As always, most of these exercises are gym-based, but you can swap in dumbbells if you're training at home. Now quit stalling—let’s get into it.

We have more information about the PPL split, and we have the pull workout & the legs workout.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up

If you go straight into lifting heavy without warming up, you’re just begging for an injury. Get your shoulders, elbows, and chest moving before loading up.

5-10 Minute Warm-Up Ideas:

• Jump rope / Treadmill incline walk (gets the blood flowing)

• Arm circles & shoulder mobility drills (helps with pressing power)

• Lightweight bench press or push-ups (activates chest & triceps)

Now you’re ready to actually push some weight.

The Workout

1️⃣ Bench Press

You knew this was coming. Bench press is the ultimate chest-builder, and it hits your front delts and triceps too. Go barbell for max strength or dumbbells for a deeper stretch.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 3 sets, 10 reps

☑️ Advanced: 4 sets, 6-8 reps

✅ Muscles: Chest, Triceps, Shoulders

✅ Equipment: Barbell / Dumbbells

2️⃣ Overhead Shoulder Press

You want wide, powerful shoulders? Press heavy. Whether it’s a barbell overhead press or dumbbell shoulder press, this move is your golden ticket to strong delts.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 6-8 reps

✅ Muscles: Shoulders, Triceps

✅ Equipment: Barbell / Dumbbells

3️⃣ Dips

Dips are underrated but essential—they hit your lower chest, shoulders, and triceps better than most machines ever could. Can’t do bodyweight dips yet? Use an assisted machine or resistance bands.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps

☑️ Intermediate: 2-3 sets, 8-12 reps

☑️ Advanced: 3-4 sets, 6-10 reps (weighted if possible)

✅ Muscles: Chest, Triceps, Shoulders

✅ Equipment: Dip Bars

4️⃣ Incline Dumbbell Press

A flat bench press won’t do it all—if you want aesthetic, well-defined pecs, you need to hit the upper chest too. That’s where incline dumbbell press shines.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 8 reps

✅ Muscles: Upper Chest, Shoulders, Triceps

✅ Equipment: Dumbbells

5️⃣ Lateral Raises

You ever see a dude with massive delts that make his waist look tiny? That’s lateral raises in action. Keep it light and controlled, focusing on the squeeze at the top.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 10 reps

✅ Muscles: Lateral Delts

✅ Equipment: Dumbbells

6️⃣ Triceps Rope Pushdowns

You can’t have big arms without big triceps. Triceps make up two-thirds of your arm size, so don’t skip this one. Focus on full extensions and a slow negative to maximize gains.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 10 reps

✅ Muscles: Triceps

✅ Equipment: Cable Machine

7️⃣ Skull Crushers

The ultimate triceps mass-builder. Skull crushers will stretch and blast your triceps like no other exercise. Keep your elbows locked in place and feel the burn.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 10 reps

✅ Muscles: Triceps

✅ Equipment: EZ Bar / Dumbbells

Cool Down: Don’t Just Walk Out Like a Caveman

You just destroyed your muscles—show them some love. Stretching helps with recovery, flexibility, and longevity. Do a quick 5-minute stretch or light cardio before calling it a day.

Best Cool-Down Options:

• Chest stretch against a wall

• Overhead triceps stretch

• Shoulder mobility drills

• Light cardio (treadmill walk / cycling)

Final Thoughts: What’s Next?

That’s Push Day wrapped up. If you’re on a PPL Split, you’ve now crushed both Pull and Push Days—that means Leg Day is next (don’t even think about skipping it). Want a full training plan? Check out our free & premium programs and start leveling up your gains.

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