This is the second push workout in Jeff Nippard’s Push-Pull-Leg routine to get bigger. This best science-based push workout will target the chest, shoulders and triceps.
Jeff Nippard is a pro bodybuilder with a BSc in biochemistry/chemistry and a passion for science. You can follow the whole push-pull-legs program here.
How does the Push-Pull-Leg routine work?
With this workout plan, you hit every body part twice per week:
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: Rest
- Day 5: Push
- Day 6: Pull
- Day 7: Legs
The workouts between each session in the week should be different, as you can get better gains by varying your reps and sets from session to session.
Best science-based push workout (second session)
|Close Grip Bench Press||3||8-10|
|Incline Dumbbell Fly (optional)||3||10-12|
Rope Upright Row
Band Lateral Raise
|One-Arm Overhead Tricep Extension||4||12-15|
|Medicine Ball Push-Up||2||Max reps until RPE 8 (around 20-30 quality reps)|
This science-based push workout should be good for intermediate lifters. If you’re an elite lifter, you might want to add a couple of extra sets or include more exercises.
For beginners, remove one or two sets per exercise, especially for the first couple of weeks of training.