Sample Training Program
for upper body “push” day
Below is a sample progression for an upper body ‘push’ day which focuses on muscles in the chest, shoulders, and triceps. Consider the Machine Chest Press exercise: each set has a certain number of repetitions (15) performed against an external resistance (150). By performing the specified number of sets (5) you can then calculate the total amount of resistance moved for this particular exercise by multiplying the sets (5) x repetitions (15) x resistance (15) to get a final number (11,250), aka the volume. Volume is one of the key measureables we track.
| Exercise | Sets | Repetitions | Resistance (lbs) | Volume (sets x reps x resistance) |
| Machine Chest Press | 5 | 15 | 150 | 11,250 |
| Dumbell Incline Bench Press | 5 | 12 | 45 | 2,700 |
| 1-Arm Cable Press | 3 | 10 | 40 | 1,200 |
| Body Weight Pushups | 3 | 25 | 1 | 75 |
| Dips | 3 | 10 | 1 | 30 |
| Total: 15,255 |