About this workout
| Workout Summary | |
|---|---|
| Main Goal | Build Muscle |
| Workout Type | Specialization |
| Targeted Gender | Any |
| Training Experience | Intermediate |
| Program Duration | 8-12 Weeks |
| Days Per Week | 3-4 Days |
| Time Per Workout | 45-60 Minutes |
| Equipment Needed | Barbell, Dumbbells, Machines, Cables |
We don't take our chest workouts lightly. They are constructed with the precision of a watchmaker. The hope? To unlock the magic combination of chest gains and build a freakishly stunning chest that glistens in the shining sun at the beach like a beacon of gloriousness.
Or something like that.
Related: 3 Best Chest Workouts For Pecs of Steel
You've probably seen a hundred chest workouts. Fair enough. Add this one to the pile. But know this... If you need a "go to" game changer - a rock solid training program - this is it. While there are no magical workouts, this one will smash and mash your chest in numerous ways.
It's effective, and a program you should not forget about.
Chest Day Workout
Here are the key components of the program:- Big Hitter
- Volume Beat Down
- Brutal Block Training
- Burnout
Big Hitter
A chest day workout must start with a compound movement, and the bench press is an obvious choice. This is a no-brainer.We are going to open this training day by pushing hard and heavy, using 4 sets of 4 reps. On your final set, knock out as many reps as possible. If you are able to hit 5, 6, or more, add 5 pounds to the bar the next time you use this program.
You will be building strength and challenging your chest with four difficult sets. This is the perfect way to start a chest beat down.
Volume Beat Down
Now it's volume time. We will hammer the chest with two different exercises and 100 total reps. You will start with 4 sets of 10 on alternating dumbbell bench press, and round out the volume segment with 4 sets of 15 on cable crossovers.Use the same weight for each set of a given exercise. When you are able to perform the stated number of reps, make sure to add a small amount of weight the next time you hit the gym to bash your chest.
Brutal Block Training
This is a rest-pause style of training. Perform as many reps as you can of each exercise within a two minute block of time. Rest as often as needed, but keep these breaks short.Here, you will be crushing a two minute block of push ups followed by a two minute block of chest dips. Rest as long as needed between these blocks.
Burnout
The goal: 100 total reps. Using a machine chest press or pec dec with a moderate weight, go hard until you reach 100. This is the ultimate pump-inducer, and an amazing way to finish off a chest workout.Feel the burn! Just make sure to use a light enough resistance so you are actually able to finish this set.
| Build a Big Chest | |||||
|---|---|---|---|---|---|
| Chest Day Workout | |||||
| Exercise | Sets | Reps | |||
| Bench Press | 4 | 4 | |||
| Alternating Dumbbell Bench Press | 4 | 10 | |||
| Cable Crossovers | 4 | 15 | |||
| Push Ups | 1 | 2 minutes | |||
| Chest Dips | 1 | 2 minutes | |||
| Machine Chest Press or Pec Dec | 1 | 100 | |||
Questions and results
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Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.