Push Day Workouts With Plate

Push-day workouts built around plate-loaded pressing and weighted bodyweight patterns with clear RIR targets, practical kilogram load guidance, and simple week-to-week progression for chest, shoulders, and triceps.
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Workout 1

5 exercises15 sets

Push Day Workouts With Plate Template

Chest, Triceps, Front Delts

A plate-focused push-day template using weighted compounds and targeted accessory work to drive pressing strength and hypertrophy.

  1. 1
    Plate Press
    anatomy
    1Exercise

    Plate Press

    Rest 2m 30s

    • 18 reps x 15 kgRIR 3
    • 28 reps x 15 kgRIR 2
    • 38 reps x 15 kgRIR 1

    Brace through the trunk, keep wrists stacked, and press through a consistent path each rep.

  2. 2
    Weighted Push Up
    anatomy
    anatomy
    2Exercise

    Weighted Push Up

    Rest 2m

    • 110 reps x 7.5 kgRIR 3
    • 210 reps x 7.5 kgRIR 2
    • 310 reps x 7.5 kgRIR 1

    Keep a rigid plank and full-depth reps; stop if lumbar extension appears.

  3. 3
    Weighted Chest Dip
    anatomy
    anatomy
    3Exercise
    Weighted Chest Dip

    Rest 2m 30s

    • 18 reps x 10 kgRIR 3
    • 28 reps x 10 kgRIR 2
    • 38 reps x 10 kgRIR 1

    Use a slight forward torso lean and controlled bottom position without shoulder collapse.

  4. 4
    Weighted Triceps Dip
    anatomy
    4Exercise

    Weighted Triceps Dip

    Rest 2m

    • 110 reps x 5 kgRIR 3
    • 210 reps x 5 kgRIR 2
    • 310 reps x 5 kgRIR 1

    Stay upright with elbows pointing behind you and avoid shrugging at lockout.

  5. 5
    Plate Front Raise
    anatomy
    5Exercise

    Plate Front Raise

    Rest 1m 15s

    • 112 reps x 5 kgRIR 3
    • 212 reps x 5 kgRIR 2
    • 312 reps x 5 kgRIR 1

    Raise only to shoulder height with minimal torso sway and a soft elbow bend.