Jour 1 de la Semaine 1 - 6-Week Body Part Split Workout

This upper body push-pull hypertrophy workout is designed to build muscle size and muscular endurance in the chest, back, and core. Using a combination of barbells, cables, dumbbells, and bodyweight exercises, this gym-based routine applies high-rep volume (20, 16, 12, 12) to maximize time under tension and metabolic stress. The workout is structured into three supersets (A, B, and C), pairing complementary movements to improve efficiency and create a powerful muscle-building stimulus. It’s ideal for intermediate lifters but can be adapted for beginners by reducing load.

Supersets involve performing two exercises back-to-back with minimal rest before resting after both are completed. In this workout, the supersets pair pushing and pulling movements (agonist-antagonist pairing), which enhances muscular balance, improves performance, and increases overall training density.

Superset A: "Barbell Bench Press" and "Cable Seated Low Row" The "Barbell Bench Press" primarily targets the pectoralis major, with secondary involvement from the anterior deltoids and triceps. Focus on keeping your shoulder blades retracted, feet planted firmly, and wrists stacked over elbows. Lower the bar under control to mid-chest and press upward without flaring the elbows excessively. Avoid bouncing the bar off your chest or losing upper-back tension. This compound pressing movement builds foundational upper-body strength and chest mass.

Paired with it, the "Cable Seated Low Row" emphasizes the latissimus dorsi, rhomboids, and middle trapezius, with assistance from the biceps and rear delts. Sit tall with a neutral spine, initiate the pull by driving your elbows back, and squeeze your shoulder blades together at the end of the movement. Avoid excessive torso swinging or rounding your lower back. This rowing movement balances the pressing volume, supports shoulder health, and enhances posture.

Superset B: "Dumbbell Floor Fly" and "Cable Reverse-Grip Straight Back Seated High Row" The "Dumbbell Floor Fly" isolates the chest, particularly the sternal fibers of the pectoralis major. Because it’s performed on the floor, the range of motion is slightly limited, reducing shoulder strain while still delivering strong tension at the top. Maintain a slight bend in the elbows, open the arms in a controlled arc, and squeeze the chest to bring the dumbbells together. Avoid turning it into a press by bending the elbows too much. This exercise increases chest hypertrophy through stretch and contraction emphasis.

The "Cable Reverse-Grip Straight Back Seated High Row" shifts focus to the upper back and lower lats, while the supinated (reverse) grip increases biceps activation. Keep your chest up and spine neutral, pulling the handles toward the upper torso while driving elbows down and back. Avoid leaning excessively or jerking the weight. This variation complements the fly by reinforcing scapular retraction and strengthening the posterior chain of the upper body.

Superset C: "Alternate Heel Touches" and "Floor Crunches" The "Alternate Heel Touches" target the obliques, helping to build rotational core strength and improve waistline definition. Keep your lower back pressed into the floor, reach side to side in a controlled manner, and avoid pulling through the neck. This movement enhances lateral core stability.

The "Floor Crunches" emphasize the rectus abdominis. Focus on curling the ribcage toward the pelvis rather than pulling your head forward. Exhale at the top to fully engage the abs and avoid using momentum. Together, these core exercises create a balanced anterior and lateral abdominal finisher that complements the upper-body workload.

Overall, this workout delivers high-volume hypertrophy stimulus for the chest and back while reinforcing structural balance and core strength. Rest 60–90 seconds after each completed superset. Perform this routine 1–2 times per week as part of an upper/lower or push-pull split. Begin with 5–10 minutes of dynamic warm-up, including band pull-aparts, light rowing, and shoulder mobility drills. To progress, gradually increase load while maintaining rep targets, or slow the tempo to increase time under tension. Consistency, controlled form, and progressive overload will drive optimal muscle growth and strength gains.