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Push & Pull Hypertrophy

Kick off your 28-day journey with a clean, focused upper body session built around pushing and pulling. You'll move well, feel strong, and set the foundation for serious gains ahead.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Scapular Push-Up

2 sets × 10 reps, 10 reps

Prone Y-T-W - Body Only

2 sets × 8 reps, 8 reps

Main Workout

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Inverted Row Hold

3 sets × 8 reps, 8 reps, 8 reps

Push-Up (Wide)

3 sets × 8 reps, 8 reps, 8 reps

Push-Up (Close-Grip) - Dumbbell

2 sets × 10 reps, 10 reps

Superman Hold

2 sets × 10 reps, 10 reps

Plank (Shoulder Tap)

2 sets × 10 reps, 10 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Child's Pose

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s