45-Minute Full Gym Push Workout — Intermediate
A ready-to-go 45-minute full gym push workout for intermediate lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Hip Circles1 × 30s · rest 15s
- Bodyweight Squats1 × 10 · rest 15s
- Jumping Jacks1 × 30s · rest 15s
Main workout
- Barbell Bench Press3 × 8-12 · rest 60-90s
- Dumbbell Chest Fly3 × 8-12 · rest 60-90s
- Cable Tricep Pushdown3 × 8-12 · rest 60-90s
- Push-ups3 × 8-12 · rest 60-90s
- Dumbbell Bench Press3 × 8-12 · rest 60-90s
- Dumbbell Shoulder Press3 × 8-12 · rest 60-90s
- Lateral Raises3 × 8-12 · rest 60-90s
Cool-down
- Standing Forward Fold1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
- Doorway Chest Stretch1 × 45s · rest —
FAQ
How long is this push workout?
About 45 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for a full gym setup.
Is this good for beginners?
It's geared toward intermediate lifters. Beginners should pick our beginner version.