HPMP Push Day Routine

Purpose & Mindset

This Push Day focuses on chest, shoulders, and triceps — the core pushing muscles. It’s not about ego lifting or showing off heavy numbers. It’s about structure, control, and consistent effort. You’re training for life — not a single day. Each rep builds discipline, and each session earns respect. Wear your hoodie, show up humble, and when you peel it off at the end of the session, that’s your reward.

Warm-Up & Activation

• Stretching (5–10 minutes): Focus on pecs, anterior delts, triceps, shoulders, and upper back. Release tension and improve mobility.

• Foam Rolling (5 minutes): Target chest, lats, triceps, and front delts. Slow 30–60 second passes per area. If it hurts, you’re doing it right — don’t rush.

• Cardio Activation (10 minutes): Light jog, incline walk, or stair stepper to get your heart rate up and the sweat started.

• Machine Warm-Up (2 sets): Choose a push-based machine (chest press, shoulder press) at 25–50% of your working weight. Focus on full, controlled range.

Compound Lift #1 – Flat Bench Press (Barbell or Dumbbell)

Sets & Reps: 2 Warm-Up Sets + 3–4 Working Sets of 8–12 Reps

On rep 12, if you could do one more, you’re in the right range. Don’t go to failure yet — save your energy for the later sets.

Form Cues:- Brace your core, feet grounded, slight arch in back.- Lower the weight slowly (2–3 seconds down).- Press up with control (1 second up).- Shoulders retracted, bar path toward mid-chest.- Full range of motion — no bouncing off the chest.

Why This Lift: This builds overall pressing power and targets chest, shoulders, and triceps simultaneously.

Compound Lift #2 – Incline Dumbbell Press or Overhead Shoulder Press

Sets & Reps: 5 Total (2 Warm-Up + 3 Working Sets of 8–12 Reps)Incline Press focuses on upper chest and shoulders. Overhead Press builds delts and triceps strength. Alternate between these for balance.

Form Cues:- Maintain a 30–45° incline for upper-chest focus.- Keep core tight, avoid arching the lower back.- Full control during both concentric and eccentric phases.

Why This Lift: Shifts the stress to upper chest and shoulders for balanced push development.

Isolation Work – The Growth Zone

Pick two isolation exercises to polish your push muscles.

Examples: Lateral Raises, Triceps Rope Pushdowns, Pec Flyes. Each exercise: 4–5 sets of 12–15 reps. On the last set, perform a drop-set to failure (reduce weight 20–30% and continue until clean form fails).

Form Focus:- Move through full range — no half reps.- Maintain muscle tension; don’t let weights rest at the top or bottom.- Use slower tempo (2–3 seconds on eccentric) to increase time under tension.

Why It Works: Isolation allows you to fatigue specific muscles safely and maximize volume for hypertrophy.

Advanced Techniques

• Supersets: Pair two movements (e.g., lateral raises + triceps press downs) with minimal rest.

• Pauses: Hold at the bottom of a rep for 1–2 seconds to remove momentum.

• Slow Eccentric: Lower the weight over 3 seconds to increase time under tension.

• Volume Cycling: On light days, increase reps (12–15) and reduce load by 15–20%.

Cool Down & Recovery

• Stretch chest, shoulders, and triceps for 3–5 minutes.

• Foam roll any tight spots or soreness areas.

• Hydrate immediately post-workout — you’ve sweat hard.

• Record exercises, sets, weights, reps, and soreness for accountability.

Volume & Progression Guidelines

• Heavy Day: Heavier weights, 8–10 reps per set.

• Light Day: Slightly lower weights, 12–15 reps, more focus on tempo.

• When you reach the top of your rep range with solid form for all sets across two workouts, increase the load by 2.5–5 lbs.

• Moderate soreness = good. Debilitating soreness = too much. Adjust accordingly.• Always prioritize form before adding load.

Coach’s Message

Don’t chase numbers — chase quality. The control, the pause, the consistency — that’s what builds strength. When you take off your sweat-soaked hoodie at the end of your session, it’s not just your pump you’ve earned — it’s your confidence. Record everything, lift with purpose, and remember: your body respects effort and discipline more than weight alone.

Programs That Inspired This Routine

• Renaissance Periodization – Mike Israetel’s volume and fatigue management principles.

• Jeff Nippard – Time-under-tension and pause training focus.