Thursday
Push Hypertrophy + Conditioning
Estimated Time
70-85 min
Session Preview
Incline press, chest press, shoulder press + Zone 2
Intent
A higher-volume push day built for muscle gain, joint-friendly machine work, and low-fatigue conditioning.
Chest
Incline Smith Press
4 sets × 10-12
Machine Chest Press
3 sets × 12-15
Cable Fly
3 sets × 15
Shoulders
Higher volume. More pump-focused.
Dumbbell Shoulder Press
4 sets × 8-12
Leaning Cable Lateral Raise
4 sets × 15-20
Rear Delt Fly
3 sets × 15-20
Triceps
Skull Crushers
3 sets × 10-12
Overhead Rope Extension
3 sets × 12-15
Cardio
Elliptical
20 min
Effort Zone 2
Use the lower-impact format here so conditioning stays productive without adding extra joint fatigue.