On day one from the split, you will be training your pushing muscle groups – The chest, shoulders & triceps.
Note that the workout table provides 1 exercise, plus possible substitutes for each movement (choose 1 of the two).
| Exercise | Sets | Reps | Rest Times |
| Flat barbell bench press / Incline barbell bench press | 6 | Warm up: 2×10 speed reps Working sets: 5,5,3,3 | 90 sec between warm-up sets, 4 minutes between 5-rep sets, 5 minutes between 3 rep sets |
| Weighted triceps dips/weighted close grip push-ups | 3 | 6 reps | 4 minutes |
| Barbell overhead press/Machine shoulder press | 4 | 5 reps | 3-4 minutes |
Course: Get Strong Challenge – The Big 3