A day in
your zone.
Try one complete workout and a sample day of food tracking.
Sample day only · Entries reset when you leave · No account savingPush A
Chest · shoulders · triceps. Warm up for 8–12 minutes, then use 2–4 ramp-up sets before the first heavy lift. Listed sets are working sets.
0 of 14 sets ticked
Week 1 effort: finish with 2–3 clean reps left. Later weeks introduce selected final isolation sets to technical failure; the full progression is for members.
01Barbell bench press
3 sets × 6–8 reps · Rest 180 sec+
Barbell bench press
3 sets × 6–8 reps · Rest 180 secFeet planted, shoulders stable. Lower under control, press without bouncing. Use safeties or a spotter.
Alternative: Machine chest press. Keep 2–3 reps in reserve for this sample day.
02Incline dumbbell press
3 sets × 8–12 reps · Rest 150 sec+
Incline dumbbell press
3 sets × 8–12 reps · Rest 150 secSet a low incline. Keep forearms controlled and press through a comfortable path.
Alternative: Incline machine press. Keep 2–3 reps in reserve for this sample day.
03Seated machine shoulder press
2 sets × 8–12 reps · Rest 120 sec+
Seated machine shoulder press
2 sets × 8–12 reps · Rest 120 secBrace, keep your back supported and avoid forcing the bottom range.
Alternative: Seated DB shoulder press. Keep 2–3 reps in reserve for this sample day.
04Cable lateral raise
3 sets × 12–20 reps · Rest 75 sec+
Cable lateral raise
3 sets × 12–20 reps · Rest 75 secLead with elbows, keep traps relaxed and lower without swinging.
Alternative: DB lateral raise. Keep 2–3 reps in reserve for this sample day.
05Rope pressdown
3 sets × 10–15 reps · Rest 75 sec+
Rope pressdown
3 sets × 10–15 reps · Rest 75 secKeep upper arms still. Extend elbows without leaning onto the handle.
Alternative: Single-arm cable pressdown. Keep 2–3 reps in reserve for this sample day.
Only this sample day is included in the demo. All other sessions, weeks and personal nutrition tools require paid access.