Chest · Push

Week 6 · TueTarget 73 min
15 exercises · 36 sets ahead

Eat something 2-3 hours before this session — training under-fuelled costs you real strength on every lift. If you didn't and energy is under 5/10 today, cap this session at RPE 6 regardless of the week.

General Warm-up5 min

row or bike

5 min steady · zone2 conversational

Easy pace.

Mobility Primer8 min
Shoulder CARs

2 sets, 5 reps each direction, each arm.

Video thumbnail: Shoulder CARs

External video — Shoulder CARs by Functional Bodybuilding.

How to do it
Setup
Standing tall, one arm out to your side at shoulder height, the rest of your body still.
Execution
Take at least 8-10 seconds to complete one full circle — count it the first time to calibrate your own pace. Hit two checkpoints every circle: at the top, your arm brushes past your ear; at the bottom, it reaches down and slightly behind your hip. Complete the full circle through both checkpoints, then reverse direction and repeat.
Common error
Turning it into a brisk, loose arm-circle warm-up — if a full circle takes less than 8 seconds, or you can't feel real tension at the ear checkpoint and the behind-the-hip checkpoint specifically, it has become a warm-up swing, not this drill.
Feel
Steady, controlled tension everywhere in the circle, including at both checkpoints — never a swung, momentum-driven arc. Any pinch means shrink the circle until it's gone, even if that means missing a checkpoint.

2 × 5/side · rest 0:10

Wall Slides

Back flat against the wall, arms slide up maintaining contact — 2 sets of 10.

Video thumbnail: How to Improve Posture with the Wall Slide

External video — How to Improve Posture with the Wall Slide by DR MATT FONTAINE.

How to do it
Setup
Stand with your entire back, both forearms and the backs of both hands flat against a wall, elbows and shoulders bent to roughly 90°, low back gently flattened (not arched) against the wall.
Execution
Slowly slide both arms up the wall as far as you can while every point of contact stays flat on the wall the whole time, then slide back down to the start. That is one rep — slow and controlled both directions.
Common error
Letting the low back arch or the forearms peel off the wall partway up — that fakes range that is not real scapular/shoulder control. Stop at the true point everything stays flat and build range over weeks, rather than pushing the arms forward off the wall to gain height.
Feel
Mild, controlled tension through the shoulder blades and upper back as they rotate and glide. This is control work, not a stretch — go slow. Any pinch, especially deep in the shoulder, means you've gone above the height where everything stays flat — slide back down until it's gone.

2 × 10 · rest 0:15

Band Dislocates

2 sets of 15. Narrow further only if pain-free.

Video thumbnail: Band Shoulder Dislocates

External video — Band Shoulder Dislocates by Theory of Motion Exercise Library.

How to do it
Setup
Grip a resistance band or broomstick with a wide overhand grip. Start wider than feels necessary — you can always narrow it on a later session, but starting too narrow is this drill's most common failure.
Execution
Keeping the elbows locked straight and the core braced, raise the band up and over your head, continuing the same arc down behind your back until your arms are behind you, then reverse. Use the first rep to calibrate your grip: if you complete the full arc with the low back staying flat and the shoulders staying down, not hiked toward the ears, your grip is wide enough — keep it there for the set. If the low back arches or the shoulders round forward to complete the arc, stop, walk your hands out further apart, and restart the rep.
Common error
Gripping too narrow and forcing the arc through anyway — this pushes the range into the lower back and shoulders instead of the shoulder joint's true rotation. Widen the grip before repeating the rep, never force it through.
Feel
A stretch across the chest and front shoulders as the band passes overhead, shoulder blades drawing together as it passes behind you, low back flat throughout. Any pinch, or the low back lifting off flat, means your grip is too narrow — widen it before your next rep, not after.

2 × 15 · rest 0:15

External-Rotation Pre-Activation (light DB/band)

Light DB or band, mild effort only — this is prehab, not training. Stop well short of fatigue, never push through pain. Still capped.

Demonstration of External-Rotation Pre-Activation (light DB/band), start position

2 × 12/side @ RPE 3–4 · rest 0:30

Shoulder PAILs/RAILs (90/90 external-rotation end-range)

Effort 8 of 8 (right at the edge), 3 reps/side.

Video thumbnail: Shoulder Flexion PAIL's/RAIL's

External video — Shoulder Flexion PAIL's/RAIL's by Dr. Beau Beard.

How to do it
Setup
Stand or sit tall. Upper arm pinned to your side, elbow bent to 90°, light dumbbell or band in that hand. Rotate the forearm outward, away from your stomach, to your true end-range of external rotation — as far as it goes without the elbow leaving your side.
Execution
PAIL: from that end-range, gently drive the forearm further into rotation against the resistance, ramping the effort up over 5-10s, hold the peak, release slowly over 5s. RAIL: immediately try to resist the arm being rotated back toward your stomach, holding 5-10s without letting the elbow leave your side. That's one rep. Repeat, then switch arms.
Common error
Turning it into continuous reps instead of the ramp-hold-release protocol, or letting the elbow drift away from your side to fake more rotation — both defeat the isometric loading this drill exists for.
Feel
Building effort at your end-range during the PAIL, genuine resisting strength during the RAIL — this should feel like real, if mild, work, not a passive stretch. Keep it at mild effort only; this is prehab before pressing, never push it toward pain.

3 reps/side · ramp 20 s, hold 8 s · effort RPE 8 · rest 0:30–1:00

Benchmark

Side-lying Windmill gap (knee-down)

Log now, before pressing: side-lying windmill gap, knee-down variant, in cm. Compare the trend.

Measure (optional)
How to do it
Setup
Lie on your side, both knees stacked and bent to roughly 90°. Drop the top knee down to the floor in front of you and keep it pinned there — rest a light dumbbell on it, or have someone hold it, so it cannot lift. Arms stacked out in front of you, palms together.
Execution
Keeping the top knee pinned to the floor, open the top arm across your chest like turning the page of a book, rotating it toward the floor behind you, eyes following your hand. Go to the furthest point you can reach smoothly, without jerking. Measure the gap in centimetres from your hand to the floor at that point, using a tape measure or ruler.
Common error
Letting the top knee lift off the floor to steal extra rotation from the hip instead of the mid-back — that's hip compensation, not thoracic rotation, and it makes the gap look better than it really is. Keep the knee weighted down.
Feel
A smooth stretch through the mid-back and chest, no strain in the shoulder itself. Test both sides if you have time, but track the same side week to week for a real trend. A smaller gap over the weeks is the improvement — log the number honestly even on a bad week.

Windmill gap (knee-down)

cm
Main Lift — Bench Press20 min
Bench Press

The 3-count pause bench press, now dosed on purpose.

Bench Press~200-400KB demo

4 × 4–6 @ RPE 7–8 · tempo 3-3-X-0 · rest 2:30 → 8 @ RPE 7 · tempo 2-0-1-0 · rest 1:30

If pain flares
  • Sharp pain, or mechanics visibly breaking down (arms drifting forward, elbows flaring): first widen the grip 1-2 cm and re-set the scapulae — the standard first fix; if that doesn't resolve it, reduce ROM (partial/board-limited bottom); if still worse, swap Bench Press for Incline DB Press (or a floor press) this session and flag it.
Accessories23 min
Incline Barbell Press

Rotated back in for variety.

Incline Barbell Press~200-400KB demo

3 × 8–10 @ RPE 7–8 · tempo 2-0-2-0 · rest 1:30

Dips

Same.

Dips~200-400KB demo

4 × 6–10 @ RPE 7–8 · tempo 2-0-2-0 · rest 1:30

Chest Fly + Press (combo)

Same combo movement as Week 2.

Video thumbnail: Dumbbell Chest Press + Fly Combo

External video — Dumbbell Chest Press + Fly Combo by Movement Upgraded.

How to do it
Setup
Lying on a flat bench, one dumbbell in each hand, arms extended above the chest, palms facing each other, a slight bend in the elbows fixed for the whole rep.
Execution
Lower the dumbbells out to the sides in a wide arc (the fly phase) until you feel a stretch across the chest. Without pausing or resetting, reverse the arc and press the dumbbells back up and together above the chest (the press phase) — fly out, press through, one rep, not two exercises.
Common error
Treating it as a fly set then a separate press set with a reset in between — the whole point is one unbroken arc-out/press-back rep. Also watch for the elbow bend increasing at the bottom of the fly to turn it into a triceps movement — keep it fixed.
Feel
A stretch across the chest at the bottom of the fly phase, then real pressing effort finishing the rep. The elbow bend stays fixed throughout — it is not a triceps-extension movement. If a shoulder sharpens, shorten how wide you fly out before you reduce the weight — the press half is rarely the problem, the bottom of the fly usually is.

3 × 10–12 @ RPE 7–8 · rest 1:30

Svend Press

Same.

Svend Press~200-400KB demo

3 × 15–20 @ RPE 7–8 · rest 0:30

Face Pulls

4 sets, not 3.

Demonstration of Face Pulls, start position

4 × 12–15 @ RPE 7–8 · rest 1:00

Mobility Finisher9 min
Overhead Wall PAILs/RAILs

Effort 8 of 8 (right at the edge), 3 reps/side.

Video thumbnail: Overhead Wall Press: Shoulder Mobility Exercise

External video — Overhead Wall Press: Shoulder Mobility Exercise by MVMT Performance & Rehabilitation.

How to do it
Setup
Stand with your back flat against a wall. One arm reaches straight overhead, forearm and hand flat against the wall. Low back stays flat against the wall too — not arched away from it.
Execution
PAIL: press the arm into the wall as if reaching higher, ramping the effort over 5-10s, hold the peak, release over 5s. RAIL: hold the same position as if actively resisting someone pulling your arm back down, for the same duration. That's one rep. Repeat, then switch arms.
Common error
Arching the lower back off the wall to gain extra overhead height — that's spine range, not shoulder range. If the low back lifts off the wall, you've gone past your real end-range; back off until it's flat again.
Feel
A building stretch through the lat and shoulder during the PAIL, a genuine active hold during the RAIL. Dull ache is fine. Sharp pain, or the arm visibly drifting forward off the wall to escape the position, means stop and use less range on that side.

3 reps/side · ramp 20 s, hold 8 s · effort RPE 8 · rest 0:30–1:00

Wall Pec Stretch

45s each side angle 1.

Video thumbnail: Pectoralis (Chest) Stretch

External video — Pectoralis (Chest) Stretch by EmergeOrtho-Triangle Region.

How to do it
Setup
Stand side-on to a wall or doorway. Forearm flat against it, elbow bent roughly 90°, upper arm raised to that week's height — 90° (arm level with the shoulder) or 120° (arm angled up above shoulder height).
Execution
Keeping the forearm fixed on the wall, rotate your torso away from the wall until you feel the chest stretch. Hold for the prescribed time. Repeat at the second angle if the session calls for both.
Common error
Hiking the shoulder up toward the ear to fake more stretch — keep the shoulder blade pulled down and get the range from turning the torso, not from lifting the shoulder.
Feel
A steady stretch across the chest and front shoulder. Any sharp pinch inside the joint means back off the height or how far you rotate. Either shoulder sharpening at all is your signal to stop that side.

45 s/side hold · rest 0:15

Wall Pec Stretch

45s each side angle 2.

Video thumbnail: Pectoralis (Chest) Stretch

External video — Pectoralis (Chest) Stretch by EmergeOrtho-Triangle Region.

How to do it
Setup
Stand side-on to a wall or doorway. Forearm flat against it, elbow bent roughly 90°, upper arm raised to that week's height — 90° (arm level with the shoulder) or 120° (arm angled up above shoulder height).
Execution
Keeping the forearm fixed on the wall, rotate your torso away from the wall until you feel the chest stretch. Hold for the prescribed time. Repeat at the second angle if the session calls for both.
Common error
Hiking the shoulder up toward the ear to fake more stretch — keep the shoulder blade pulled down and get the range from turning the torso, not from lifting the shoulder.
Feel
A steady stretch across the chest and front shoulder. Any sharp pinch inside the joint means back off the height or how far you rotate. Either shoulder sharpening at all is your signal to stop that side.

45 s/side hold · rest 0:15

Cross-Body Shoulder Stretch

30s each side.

Demonstration of Cross-Body Shoulder Stretch, start position

30 s/side hold · rest 0:15

Dead Hang

40s, full relax through the shoulders and lats.

Video thumbnail: Dead Hang

External video — Dead Hang by OPEX Fitness.

How to do it
Setup
Both hands on a pull-up bar, roughly shoulder-width, full overhand grip. Step or jump off the floor so your entire bodyweight hangs.
Execution
Consciously release any bracing, then check yourself against two signs of a true passive hang: your shoulders should ride up noticeably closer to your ears than when you're standing, and your ribcage should feel like it's lengthening away from your hips. If your shoulder blades are still pulled down and your neck looks the same as standing, you're still actively hanging — let it go and check the two signs again. Hang and breathe for the full prescribed time.
Common error
Actively pulling the shoulder blades down ('active hang') without noticing you're doing it — this is the default position most lifters hold from habit. The two-sign check in execution is how you catch it.
Feel
A gentle traction pulling through the shoulders and lats, grip working the forearms, shoulders visibly higher than your standing posture. Any pinching in the shoulder means come down and shorten the next hold.

40 s hold · rest 0:15

RPE — lifting sets

Rate of Perceived Exertion — reps in reserve (RIR) is how many more reps you had left.

10
RIR 0
Maximal effort.
Never programmed as a target in this plan.
9
RIR 1
One more rep was there, barely.
8
RIR 2
Two clean reps left in the tank.
7
RIR 3
Three left — working hard, not grinding.
6
RIR 4
Solid work, far from failure.
≤5
RIR 5+
Warm-up / ramp effort.

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Effort — mobility & primer sets

Effort against your own end range — RIR ("reps in reserve") doesn't apply to a hold or an isometric, so this scale describes how hard the contraction felt instead.

8
Hard end-range contraction — right at the edge, just barely maintained for the prescribed hold.
The peak-week PAILs/RAILs target — held, never exceeded.
6–7
Strong contraction, real effort, comfortably sustained for the hold.
4–5
Moderate — a working ramp, noticeable but not straining.
2–3
Light ramp — could hold this all day.

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Tempo

What to do: pick a weight that lets you hit the prescribed reps at the prescribed RPE while moving at this tempo, then log what actually happened. That's the whole job — everything below is only for when you want to know why.

Reading the four numbers

3-1-1-0
Eccentric (lowering) · pause at the bottom · concentric (lifting) · pause at the top — each number is seconds. This example, this programme’s Week 1 back squat, is 3s down, 1s paused in the hole, 1s up, no pause at the top.
3-3-X-0
"X" in place of a number means move that phase explosively — as fast as you genuinely can, not on a count. This example, Week 6’s back squat, is 3s down, 3s paused at the bottom, drive up as hard and fast as possible, no pause at the top.

Why this programme prescribes it

It standardises the stimulus. A rep's difficulty depends on how fast it's performed, not only the weight and rep count — the same weight moved faster is an easier rep. Writing the tempo down is what makes “RPE 7” mean the same thing this week and next; without it, RPE stops being comparable week to week.

This is a measurement/programming argument, not a muscle-growth claim on its own.

It removes momentum. A controlled lowering phase and a real pause at the bottom take away the free elastic rebound a rushed rep gets from the muscle and tendon stretching and snapping back (the "stretch-shortening cycle"). Without that assist, the muscle has to start the lift from a dead stop — why a paused rep feels harder at the same weight, and why it’s obvious immediately if a rep gets bounced instead of controlled.

Evidence: solid, well-established muscle physiology (Komi PV, "Stretch-shortening cycle: a powerful model to study normal and fatigued muscle." J Biomech 33(10):1197–1206, 2000) — a mechanical fact, not a hypertrophy-specific finding.

Tendon and connective tissue load differently under a controlled tempo. Tendons adapt to how they're mechanically loaded, and a slower, controlled rep holds real tension in the tissue for longer per rep than a bounced one — relevant here because this programme leans corrective (the shoulder/hip work).

Evidence: real but broader than this exact prescription. Bohm S, Mersmann F, Arampatzis A, "Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults." Sports Med Open 1:7, 2015 (27 studies, 264 participants) found loading INTENSITY was the strongest driver of tendon stiffness gains, with duration a smaller factor — applying that general principle to this programme's tempo choice is this programme's own reasoning, not a trial that tested this exact tempo.

What it does NOT do: make a set better for muscle growth by itself. A slower or paused tempo is not shown to build more muscle than a rep performed under your own, honestly controlled pace.

Evidence: the best current evidence points the other way. Schoenfeld BJ, Ogborn DI, Krieger JW, "Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis." Sports Medicine 45(4):577–585, 2015 found similar hypertrophy across repetition durations from 0.5 to 8 seconds each — and very slow reps (over roughly 10s) came out WORSE, not better.

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