Upper Body Workouts x 3

These are split into a conventional Push day, a Pull day, and a third session that combines both.

Push Session

Session Intent: This session can be adapted, and exercises can be merged into supersets to make it more time-efficient. It focuses on all pushing movements—both horizontal and vertical—along with a few small accessory exercises.
Start session 1

Pull Session

Session Intent: This session can be adapted, and exercises can be merged into super sets for better time efficiency. The focus is on all pulling movements—both horizontal and vertical—supported by a few small accessory exercises.
Start session 2

Push & Pull Combo

Session Intent: A combination of both push and pull movements, mixed with eccentrics, pauses, and other intensity-manipulation methods to maximise muscle stimulus and session effectiveness.
Start session 3