Chest Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Chest Workout Plan

Chest Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Chest Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Chest / Beginner
3 sets, 6 reps
3 6 -- --:--
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The first exercise is meant to be the most energy intensive and for that reason is placed in the beginning and is not part of a superset. The week #1 is set at 6 reps, week #2 at 8 reps. You will notice week #3 goes back down to 6 reps, the idea is to increase the weight to shock your muscles by progressively overloading the weight/reps. Week #4 is the same weight but higher reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

One of the defining characteristics of a bodybuilder or everyday weight lifter is the strength and size of their chest. How many times has you been asked or have asked someone else, "what's your max bench?" It seems this one exercise, the bench press, has become the benchmark with which to judge ... more

One of the defining characteristics of a bodybuilder or everyday weight lifter is the strength and size of their chest. How many times has you been asked or have asked someone else, "what's your max bench?" It seems this one exercise, the bench press, has become the benchmark with which to judge others concerning their strength and weight lifting ability.

Chest or Legs?

One might argue that it really should be how much one can squat or deadlift since your legs contain the largest muscles in the body. However, most people are weight training to make their body look better and the fact is that most people would prefer a stronger/larger chest than legs.

Increase Size and Strength

If you are one of those people who are looking to increase the strength, and at the same time extremely increase the size of your chest then this plan is perfect for you. This chest workout plan is broken up into 3 days, upper chest, mid chest, lower chest. Many people when working out the chest do not properly target all the areas of the chest, instead they stick with the traditional flat bench press. This plan will develop a strong upper, lower, and mid chest to provide support so that if you are a male you don't develop a saggy chest (man boobs) due to only working out your mid chest.

Push Yourself

The idea is to gain strength and in order to maximize gains in strength we want the rep range to be between 6-8. If you are really looking to mostly gain mass then simply perform in the range of 10-12. Be sure to pick a weight to where you can only do the prescribed reps and not a SINGLE one more! If you can push yourself to do this then you will be very successful with this chest workout plan. Supersets are utilized in this plan to spur growth and exhaust the muscles to complete failure. Eat right and give it all you got and I promise you will see results.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Expert
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Chest / Beginner
3 sets, 6 reps
3 6 -- --:--
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The first exercise is meant to be the most energy intensive and for that reason is placed in the beginning and is not part of a superset. The week #1 is set at 6 reps, week #2 at 8 reps. You will notice week #3 goes back down to 6 reps, the idea is to increase the weight to shock your muscles by progressively overloading the weight/reps. Week #4 is the same weight but higher reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

One of the defining characteristics of a bodybuilder or everyday weight lifter is the strength and size of their chest. How many times has you been asked or have asked someone else, "what's your max bench?" It seems this one exercise, the bench press, has become the benchmark with which to judge ... more

One of the defining characteristics of a bodybuilder or everyday weight lifter is the strength and size of their chest. How many times has you been asked or have asked someone else, "what's your max bench?" It seems this one exercise, the bench press, has become the benchmark with which to judge others concerning their strength and weight lifting ability.

Chest or Legs?

One might argue that it really should be how much one can squat or deadlift since your legs contain the largest muscles in the body. However, most people are weight training to make their body look better and the fact is that most people would prefer a stronger/larger chest than legs.

Increase Size and Strength

If you are one of those people who are looking to increase the strength, and at the same time extremely increase the size of your chest then this plan is perfect for you. This chest workout plan is broken up into 3 days, upper chest, mid chest, lower chest. Many people when working out the chest do not properly target all the areas of the chest, instead they stick with the traditional flat bench press. This plan will develop a strong upper, lower, and mid chest to provide support so that if you are a male you don't develop a saggy chest (man boobs) due to only working out your mid chest.

Push Yourself

The idea is to gain strength and in order to maximize gains in strength we want the rep range to be between 6-8. If you are really looking to mostly gain mass then simply perform in the range of 10-12. Be sure to pick a weight to where you can only do the prescribed reps and not a SINGLE one more! If you can push yourself to do this then you will be very successful with this chest workout plan. Supersets are utilized in this plan to spur growth and exhaust the muscles to complete failure. Eat right and give it all you got and I promise you will see results.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Chest / Beginner
3 sets, 6 reps
3 6 -- --:--
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The first exercise is meant to be the most energy intensive and for that reason is placed in the beginning and is not part of a superset. The week #1 is set at 6 reps, week #2 at 8 reps. You will notice week #3 goes back down to 6 reps, the idea is to increase the weight to shock your muscles by progressively overloading the weight/reps. Week #4 is the same weight but higher reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

One of the defining characteristics of a bodybuilder or everyday weight lifter is the strength and size of their chest. How many times has you been asked or have asked someone else, "what's your max bench?" It seems this one exercise, the bench press, has become the benchmark with which to judge ... more

One of the defining characteristics of a bodybuilder or everyday weight lifter is the strength and size of their chest. How many times has you been asked or have asked someone else, "what's your max bench?" It seems this one exercise, the bench press, has become the benchmark with which to judge others concerning their strength and weight lifting ability.

Chest or Legs?

One might argue that it really should be how much one can squat or deadlift since your legs contain the largest muscles in the body. However, most people are weight training to make their body look better and the fact is that most people would prefer a stronger/larger chest than legs.

Increase Size and Strength

If you are one of those people who are looking to increase the strength, and at the same time extremely increase the size of your chest then this plan is perfect for you. This chest workout plan is broken up into 3 days, upper chest, mid chest, lower chest. Many people when working out the chest do not properly target all the areas of the chest, instead they stick with the traditional flat bench press. This plan will develop a strong upper, lower, and mid chest to provide support so that if you are a male you don't develop a saggy chest (man boobs) due to only working out your mid chest.

Push Yourself

The idea is to gain strength and in order to maximize gains in strength we want the rep range to be between 6-8. If you are really looking to mostly gain mass then simply perform in the range of 10-12. Be sure to pick a weight to where you can only do the prescribed reps and not a SINGLE one more! If you can push yourself to do this then you will be very successful with this chest workout plan. Supersets are utilized in this plan to spur growth and exhaust the muscles to complete failure. Eat right and give it all you got and I promise you will see results.

203 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • Decline Bench
  • Dumbbells
  • Flat Bench
  • Exercise Mat

1 Review

  • boy
    about 8 years ago
    #

Chest Workout Plan

203 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • Decline Bench
  • Dumbbells
  • Flat Bench
  • Exercise Mat