Weekly Workout 25

Push Strength Progression

MP Weekly Workout 25

• Day 1 – Heavy Push Strength

• Day 2 – Pull & Back Strength

• Day 3 – Lower Body Power

• Day 4 – Push Volume Progression

• Day 5 – Pull Hypertrophy

• Day 6 – Lower Body & Core

• Day 7 – Recovery

Day 1: Heavy Push Strength

Focus on moving maximum weight with perfect form.

1. Barbell Bench Press – 5 sets x 5 reps

2. Standing Barbell Overhead Press – 4 sets x 5 reps

3. Incline Dumbbell Press – 4 sets x 8 reps

4. Weighted Dips – 3 sets x 6–8 reps

5. Dumbbell Lateral Raises – 3 sets x 12 reps

6. Rope Tricep Pushdowns – 3 sets x 12 reps

Finisher: Push-Ups to Failure x 2 sets

Day 2: Pull & Back Strength

Build support muscles for stronger pressing.

1. Deadlift – 4 sets x 5 reps

2. Pull-Ups – 4 sets x 6–8 reps

3. Barbell Rows – 4 sets x 6 reps

4. Chest Supported Rows – 3 sets x 8 reps

5. Face Pulls – 3 sets x 15 reps

6. Hammer Curls – 3 sets x 10 reps

Day 3: Lower Body Power

Strong legs create a stronger foundation.

1. Back Squat – 5 sets x 5 reps

2. Romanian Deadlift – 4 sets x 8 reps

3. Leg Press – 3 sets x 10 reps

4. Walking Lunges – 3 sets x 12 steps/leg

5. Standing Calf Raises – 4 sets x 15 reps

6. Plank Hold – 3 rounds x 60 seconds

Day 4: Push Volume Progression

Higher volume to reinforce strength gains.

1. Incline Barbell Bench Press – 4 sets x 8 reps

2. Seated Dumbbell Shoulder Press – 4 sets x 8 reps

3. Machine Chest Press – 3 sets x 10 reps

4. Dumbbell Flyes – 3 sets x 12 reps

5. Upright Rows – 3 sets x 10 reps

6. Skull Crushers – 3 sets x 10 reps

Finisher: Push-Up Ladder

1. 10 reps

2. 8 reps

3. 6 reps

4. 4 reps

5. 2 reps

   Minimal rest between sets

Day 5: Pull Hypertrophy

Increase upper-body muscle mass to support future strength gains.

• Lat Pulldowns – 4 sets x 10 reps

• Seated Cable Rows – 4 sets x 10 reps

• Single-Arm Dumbbell Rows – 3 sets x 10 reps

• Rear Delt Flyes – 4 sets x 15 reps

• EZ-Bar Curls – 3 sets x 10 reps

• Cable Curls – 3 sets x 12 reps

Day 6: Lower Body & Core

Explosive movement and stability.

• Front Squat – 4 sets x 6 reps

• Bulgarian Split Squat – 3 sets x 8 reps each leg

• Leg Curl – 3 sets x 12 reps

• Box Jumps – 4 sets x 5 reps

• Seated Calf Raises – 4 sets x 12 reps

• Hanging Leg Raises – 3 sets x 15 reps

Day 7: Recovery

1. 30–45 minutes light cardio

2. Mobility work

3. Stretching

4. Foam rolling

MusclePharm Tip:

Prioritize protein intake post-workout and consider Combat Protein Powder after training to support recovery and muscle growth.