Day 2 - Push and Quads (Summer 2026)
Body Heatmap
Target Muscles
Bench Press - Close Grip (Barbell)
112 reps1
212 reps2
312 reps3
46 reps4
TricepsChest
Bench Press - Close Grip (Barbell)
TricepsChest
Set
KG
Reps
1
20
12
2
25
12
3
25
12
4
25
6
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Goblet Squat
115 reps1
212 reps2
315 reps3
415 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
25
15
2
30
12
3
30
15
4
30
15
Step Up
+10kg
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
QuadsGlutesHamstrings
Step Up
+10kg
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
4
12
5
12
6
12
Single Arm Landmine Press (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Front DeltsTricepsChest
Single Arm Landmine Press (Barbell)
Front DeltsTricepsChest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Triceps Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
15
12
2
12.5
12
3
12.5
12
Dead Bug
1-1
2-2
3-3
Abs
Dead Bug
Abs
Set
Reps
1
-
2
-
3
-
