Unlock the secrets behind one of professional bodybuilding’s most formidable physiques. IFBB Pro Jordan Hutchinson, a formidable contender for Mr. Olympia, isn’t just known for his massive frame, but also for his intelligent and intense approach to training. His “Push Day” workout, meticulously crafted to sculpt a powerful chest, broad shoulders, and dense triceps, offers a masterclass in maximizing muscle growth and intensity. Whether you’re a seasoned lifter or looking to break through plateaus, understanding Hutchinson’s philosophy and exercise selection can elevate your own training to championship levels.
The Philosophy Behind the Force: Intensity Over Rigidity
Jordan Hutchinson’s training isn’t solely about perfect, robotic repetitions; it’s about a nuanced balance of form and intensity. He firmly believes that “perfect form won’t get you far if the intensity isn’t there”. While maintaining proper biomechanics to target specific muscle groups is crucial, Hutchinson advocates for strategically “getting a little loose towards the end of a set” or employing “body English” when nearing failure to “drive blood into the muscle” and “extend the set without having to drop the weight”. This advanced technique, not suitable for beginners, allows him to push past conventional limits, ensuring every set is taken to its absolute maximum.
He emphasizes finding a balance, cautioning against “ego lifting” with weights that compromise safety, but equally warning against being “so rigid moving baby weight for the sake of robotic motion”. For Hutchinson, it’s about pushing past plateaus by intelligently manipulating body position where safe, to intensify a rep and keep the tension on the target muscle, transforming a good set into a truly grueling, muscle-building one.
Anatomy of a Push Day: Chest Domination
Hutchinson’s chest workout is designed for comprehensive development, hitting the pectorals from various angles to ensure both mass and definition. He prioritizes exercises that allow for a strong contraction and blood flow.
Warming Up the Pecs: Cable Fly
Hutchinson often initiates his chest training with a cable fly as a warm-up, a strategic choice to pre-exhaust the muscle and “really driv[e] a lot of blood into the chest” before heavier compound movements. This not only prepares the muscle for work but also establishes a strong mind-muscle connection. He also often uses this exercise to finish his chest portion of the workout.
Upper Chest Focus: Incline Smith Machine Press
The Incline Smith Machine Press is a cornerstone of Hutchinson’s chest routine and a personal favorite for targeting the upper pectorals. He loves this movement for its ability to isolate and build the upper chest, stating it’s “probably my favorite movement”. The fixed path of the Smith machine allows for consistent tension and stability, enabling him to focus intently on the muscle contraction without worrying as much about stabilization. He typically performs 3 sets of this exercise.
Mid-Pec Power: Flat Hammer Strength Bench Press
Following the incline work, Hutchinson transitions to the Flat Hammer Strength Bench Press. This machine is praised for its “iso lateral move, with separate weight on each arm, allowing for strength and muscle balance”. The converging path of motion of this machine also allows for an intense “converge[nce] and contract[ion of] the pecs,” which Hutchinson highly values for stimulating growth in the mid-pec region. He typically includes 3 sets of this powerful movement.
Alternative Chest Exercises (from earlier routine):
While his current push day emphasizes the above, an earlier routine showcased slight variations, highlighting his adaptability:
- Low Incline Dumbbell Press: An exercise he likes for its safety and ability to engage the chest, especially beneficial for those with shoulder or pec minor issues. He performed 2 working sets of 10-12 reps, followed by a final set of 12-15 reps.
- Nautilus Flat Press/Flat Chest Press: Similar to the Hammer Strength, this machine provides a great contraction and is considered safe for pec engagement. He performed 2 sets of 10-12 reps, then 1 set of 12-15.
- Pec Deck: Utilized to further drive blood into the pecs and achieve a deep contraction. This was typically done for 2 sets of 10-12 reps, followed by 1 set of 12-15.
- Dip Machine (for lower pecs): Interestingly, he used the dip machine specifically to target the lower pecs by leaning into it and driving hard with his lower chest. He aimed for 2 sets of 10-12 reps here.
Sculpting the Shoulders: Broadening the Delts
Hutchinson’s shoulder training primarily focuses on building broad, capped deltoids, essential for a complete bodybuilding physique.
Side Delt Dominance: Incline Bench Cross-Cable Side Laterals
To target his side delts, Hutchinson employs incline bench cross-cable side laterals. He powers through five sets with minimal rest to effectively exhaust these muscles and stimulate maximum growth. This unique cable variation provides constant tension throughout the range of motion, which is excellent for muscle hypertrophy. While he often uses this, he also incorporates dumbbell side laterals on occasion.
Alternative Shoulder Exercises (from earlier routine):
In a previous routine, his shoulder exercises included:
- Dumbbell Side Lateral Raises: While he states a preference for cables, he performed these (2×10-12, then 1×12-15) alongside his training partner.
- Upright Rows: Hutchinson performs upright rows with a specific form to target the side delts and traps, emphasizing a wider grip (pinkies on the rings or slightly wider than shoulder-width) and pulling up to engage the middle delts rather than the front. He aimed for 2 sets of 10-12 reps, then 1 set of 12-15.
Triceps Termination: Building Horsepower
For impressive arm development, Hutchinson dedicates significant attention to his triceps, ensuring they are dense and powerful, complementing his massive chest and shoulders.
Hutchinson’s Triceps Favorite: Guillotine Press
The “Guillotine Press” is a standout triceps exercise in Hutchinson’s arsenal. He describes it as his “favorite triceps exercise now,” a hybrid movement resembling a close-grip bench press mixed with a JM press. The key to this exercise, as he explains, is flaring the elbows out and bringing the bar down to the high chest, which places intense tension directly on the triceps. He typically performs 3 sets of this exercise.
Machine Power: Dip Machine
The dip machine is another staple for Hutchinson’s triceps, performed for 3 sets. This machine allows for a controlled, isolated movement that effectively hits all three heads of the triceps.
Finishing Strong: Triceps Pushdowns
Hutchinson concludes his triceps workout with Triceps Pushdowns, completing 5 sets. This exercise is versatile and effective for shaping and detailing the triceps. It’s also an exercise where he explicitly mentions his philosophy of “getting a little loose” towards the end of a set to push past failure, often leaning forward to maximize effort without reducing the weight.
Advanced Arm Training Considerations:
When training arms, Hutchinson notes that he doesn’t always have a rigid plan beyond the first few exercises. He prioritizes putting “all the tension on the target muscle” and alleviating tension from other muscle groups. He will often perform 3 bicep and 3 tricep exercises in a session, aiming for a top set of 10-12 reps followed by two back-off sets for each exercise, generally performing 3 working sets per exercise.
Integrating Hutchinson’s Principles into Your Training
To truly benefit from Jordan Hutchinson’s push day, consider incorporating not just the exercises, but also his core training philosophies:
- Mind-Muscle Connection: Focus on feeling the target muscle work through the entire range of motion, rather than just moving weight from point A to point B.
- Progressive Overload: While not explicitly stated for every exercise, the goal is always to challenge the muscles. This can be through increasing weight, reps, or intensity.
- Strategic Intensity: For advanced lifters, experiment with pushing sets beyond traditional failure, using controlled “body English” or partial reps to extend time under tension, but always prioritize safety and proper recovery.
- Consistency: Hutchinson maintains a consistent training schedule, emphasizing that once you find a groove, you stick to it.
Jordan Hutchinson’s Push Day workout is a testament to the power of targeted exercise selection combined with an unyielding commitment to intensity. By understanding and applying these principles, you can build a formidable upper body and propel your own bodybuilding journey forward.
