The Upper Body Push/Pull Training Program is a complete upper-body development system built around the proven push/pull training method. This structured plan helps you build stronger chest, shoulders, triceps (push muscles), and back and biceps (pull muscles) while improving overall performance and symmetry.

You’ll follow four weekly training sessions, alternating between push-focused and pull-focused days. Each session blends heavy compound lifts with targeted accessory exercises to ensure balanced development across all upper-body muscle groups.

Push days feature movements like bench press variations, shoulder presses, dips, and triceps extensions. Pull days include exercises such as rows, pulldowns, face pulls, and bicep curls designed to enhance width, thickness, and pulling strength.

This program includes:

• Progressive overload structure

• Detailed reps, sets, and tempo guidance

• Warm-up and mobility recommendations

• Technique tips to optimize muscle engagement

Ideal for lifters who want to:

• Build a powerful, balanced upper body

• Increase strength in pressing and pulling movements

• Improve posture and shoulder stability

• Train efficiently with a clear weekly structure

Whether you’re training for aesthetic goals or performance, this program delivers a complete upper-body solution.