The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

The Best Chest Workout Routine For Men (9 Keys To More Mass)

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

There are plenty of articles out there that will claim to show you the best chest workout routine of all time. Trust me, I’ve seen them, and the vast majority are crap.

That’s why I’ve decided to do something a little different in this article. Actually, I’m going to do three things:

  1. First, I’m going to show you the WORST chest workout routine that men typically use.
  2. Then, I’m going to show you 9 factors that actually make a chest workout effective.
  3. And finally, I’m going to provide you with some example workouts that put it all together.

Let the fun begin…

Here’s The WORST Chest Workout

What better way to show the best version of something than by first showing an example of the worst version… and then laughing at it?

So, without further ado, here’s a slightly exaggerated version of what most intelligent people would consider to be the worst possible way to train for building a bigger chest.

  1. Bench Press
    3-4 sets of 8-10 reps
  2. Incline Bench Press
    3-4 sets of 8-10 reps
  3. Decline Bench
    3-4 sets of 8-10 reps
  4. Flat Dumbbell Bench Press
    3-4 sets of 8-10 reps
  5. Incline Dumbbell Bench Press
    3-4 sets of 8-10 reps
  6. Decline Dumbbell Bench Press
    3-4 sets of 8-10 reps
  7. Flat, Incline and/or Decline Machine Press
    3-4 sets of 8-10 reps
  8. Push-Ups
    3-4 sets of 8-10 reps
  9. Dumbbell Fly
    3-4 sets of 8-10 reps
  10. Pec Deck
    3-4 sets of 8-10 reps
  11. Cable Crossover
    3-4 sets of 8-10 reps

This is done once per week… typically every Monday.


What you see above is a (slightly exaggerated) version of how most men approach their chest workouts.

And that is by doing an excessive amount of sets of an excessive amount of (redundant) exercises to excessively blast their chest from every angle, get a massive pump, and then do it all over again 7 days later.

This, right here, is the WORST WAY to train your chest.

Why Do So Many Men Do This?

This is the point when you’re supposed to be thinking “hmmm, if this is indeed the worst way to train, why the hell do so many people men train this way?”

Good question. And the answer is usually a combination of the following…

  • Bodybuilding Bullshit This is the typical high volume, low frequency “blast the crap your muscles” bodybuilding nonsense you commonly see being done by steroid-using bodybuilders. Natural guys will then see this and assume “these bodybuilders train this way and they’re huge, so clearly I should train this way to get just as huge!” which unfortunately ignores the fact that their aforementioned steroid use makes everything effective, including things that are ineffective for us natural trainees. Details here: Steroids vs Natural
  • More Is Better When it comes to any form of exercise, the natural instinct for most misinformed people is that more is better. So if a little of something is supposed to be good, surely a shitload of it will be even better, right? Which means, if a couple of chest exercises works, adding a few more will work even better, right? Not quite. See, there is a point when the amount of sets and exercises you’re doing switches from beneficial to detrimental. This “more is better” approach to training almost always crosses that line. Details here: Am I Doing Enough In My Workouts?
  • Soreness And Pump Another thought misinformed people have when it comes to building muscle is that getting an insane pump during the workout followed by a ton of soreness in the days after is A) a requirement for making progress (and the greater the pump/soreness, the greater the progress), and B) a sure sign that progress is being made. Turns out it’s actually neither of these things. Details here: How Important Are Muscle Soreness And Pump?
  • The Different Parts Of The Chest Guys think every individual “part” of their chest needs to be hit directly with its own individual exercise(s). That means AT LEAST one exercise each for the upper chest, lower chest, inner chest, outer chest, south eastern chest, upper areola, outer armpit, middle nipple and on and on and on. This isn’t actually true, of course. Details here: Upper Chest vs Lower Chest

Basically, for any or all of the above reasons, the typical guy looking to build more chest mass will either find or create a workout routine that fits this ineffective mold.

I know this from firsthand experience, as I’ve personally been there and done that in my own misinformed days. If you’re reading this, you probably have as well. It may even be what you still currently do. And you certainly wouldn’t be alone. Walk into any public gym on the planet on any day of the week – especially Monday – and this is the kind of thing you’ll see most men doing.

And ladies, don’t laugh at us too much. Women are much more ly to bring this same terrible style of training to their leg and glute workouts instead.

So… there. We’re all equally stupid. #equality

The 9 Keys To An Effective Chest Workout

So now that we’ve covered the factors of an ineffective chest workout, it’s time to cover the factors of an effective one. Here are the 9 that are most important…

  1. Train Your Chest 2-3 Times Per Week
    All research looking at training frequency shows that a higher frequency (2-3 times per week) is more effective than a lower frequency (once per week), and real-world experience confirms it. Which means instead of this once-per-week frequency where you only hit your chest every Monday, you should hit your chest 2 or 3 times per week. How do you do this, you ask? Simple. Instead of a low frequency body part split that involves having a single “chest day,” you should use a Full Body split, Upper/Lower split, or Push/Pull/Legs split.
  2. Do 1-3 Chest Exercises Per Workout
    Rather than doing every chest exercise in existence, stick with 1-3 chest exercises per workout. More specifically, 1 exercise if you’re using a full body split, 2 exercises if you’re using an upper/lower split, and 2-3 exercises if you’re using a push/pull/legs split.
  3. Do 60-140 Total Reps For Chest Per Week
    Instead of doing a laughably excessive amount of sets that will only cut into your capacity to recover, aim for 60-140 total reps per week as that tends to be the sweet spot (source) for most people. So, for example, if you’re training your chest twice per week, you should aim to do between 30-70 reps for your chest in each of those two workouts. And no, warm-up sets don’t count toward this total.
  4. Avoid Redundant Exercise Selection
    For example, instead of doing an incline barbell press, incline dumbbell press, incline machine press and incline fly, maybe just do ONE incline exercise per workout.
  5. Use The 5-15 Rep Range Most Of The Time
    Instead of only doing the stereotypical 8-10 reps for every set of every exercise, going as low as 5 and as high as 15 will be ideal for generating the three types of stimuli that signal muscle growth (tension, fatigue and damage… details here: How To Build Muscle Fast). More specifically, use the lower end (5-8 reps) for your primary exercises, the middle (8-12 reps) for your secondary exercises, and the higher end (12-15 reps) for isolation exercises.
  6. Rest 1-4 Minutes Between Sets Most Of The Time
    Instead of resting 1 minute between every set because it’s what leads to the biggest chest pump possible, use longer rest periods (2-4 minutes) between sets of your primary exercises, shorter rest periods (60-90 seconds) between sets of isolation exercises, and something in the middle (2 minutes) for sets of your secondary exercises.
  7. Use Whatever Equipment And Whichever Exercises Suit You Best
    When it comes to building muscle, your body doesn’t give the slightest of shits what type of equipment you’re using when performing an exercise. It only knows the tension, fatigue and damage that exercise is causing. So, for example, if you prefer the barbell version of a chest press, or the dumbbell version, or a machine version, feel free to do that version. And if a certain exercise bothers your shoulders or elbows or whatever else, avoid that exercise in favor of a similar variation that isn’t problematic for you. Basically, do what suits your body best.
  8. Focus Primarily On Progressive Overload
    Frequency, splits, exercises, sets, reps, rest periods and so on are all important factors of an effective workout. But progressive overload – aka increasing the demands being placed on your body by getting stronger over time – is the most important factor of all. So, instead of just going into the gym for the purpose of getting a huge pump and feeling sore the next day, you need to go into the gym with the intent of beating what you did the previous time so that you’re gradually getting stronger. This, above all else, is what makes muscles grow. Details here: The Progressive Overload Principle
  9. Make Sure Your Diet Supports Your Goals
    I know this is an article all about the weight training side of things, but the truth is that the best chest workout routine in the world isn’t going to work if your diet isn’t designed to support it. Above all else, that means eating a sufficient amount of calories (details here: How Many Calories Should I Eat A Day To Gain Muscle) and protein (details here: How To Calculate Your Macros) to support muscle growth.

Example Chest Workouts

At this point, you know the best (and worst) way to approach chest training, and the 9 factors that need to be in place for it to be as effective as possible.

All that’s left to do now is put it all together. To help, here are a few examples from two of my most popular muscle building workouts…

1. The Muscle Building Workout Routine

First up is a routine of mine called The Muscle Building Workout Routine. You can see the entire program and all of its details for free right here.

However, for the purpose of this article, let’s focus only on the chest training aspect of it.

So, this program involves training every muscle group twice per week over the course of 4 total workouts (there’s also a 3-day option) using the upper/lower split. In this specific case, the chest is trained on Mondays and Thursdays. Here’s how it breaks down…

  1. Bench Press 3 sets of 6-8 reps.

    2-3 minutes rest between sets.

  2. Incline Dumbbell Press 3 sets of 8-10 reps.

    1-2 minutes rest between sets.

  1. Dumbbell Bench Press 3 sets of 8-10 reps.

    1-2 minutes rest between sets.

  2. Dumbbell Flyes 2 sets of 10-15 reps.

    1 minute rest between sets.

As you can see, all of the weight training factors explained above are in place. All that’s needed is a focus on progression and a proper diet plan. And, optionally, exercise substitutions dependent on each person’s specific needs and preferences (e.g. Hammer Strength incline press instead of incline dumbbell press, cable fly or pec deck instead of dumbbell fly, etc.).

Once again, to see the full version of this program and all of the details that go along with it, go here: The Muscle Building Workout Routine

2. Bodybuilding 2.0

Now for a little peek into my Bodybuilding 2.0 routine, which is NOT available on the website. Rather, it’s a part of my Superior Muscle Growth program.

This routine uses the rotating version of the push/pull/legs split where every muscle group gets trained (about) twice per week. There are a few different versions of this workout in my book, so I’ll show you 3 different examples of how I’ve designed the chest training for each version’s “push” day.

  1. Bench Press 4 sets of 5-8 reps.

    2-3 minutes rest between sets.

  2. Incline Dumbbell Press 3 sets of 8-10 reps.

    1-2 minutes rest between sets.

  1. Bench Press 4 sets of 5-8 reps.

    2-3 minutes rest between sets.

  2. Incline Dumbbell Fly 3 sets of 10-15 reps.

    1 minute rest between sets.

  1. Bench Press 3 sets of 5-7 reps.

    2-3 minutes rest between sets.

  2. Incline Dumbbell Press 3 sets of 8-10 reps.

    1-2 minutes rest between sets.

  3. Dumbbell Fly 2 sets of 10-15 reps.

    1 minute rest between sets.

Again, the full details of this Bodybuilding 2.0 program and its workouts are included (along with 10+ additional routines) in Superior Muscle Growth. Feel free to check it out.

What’s Next?

There you have it. The worst way to train your chest, the best way to train your chest, and some proven examples of exactly how it’s done. All you need to do now is put it into action.

For more on muscle growth, read this next: How To Build Muscle Fast: The 15 Step Guide


Build a Big Chest – The Best Chest Workout for Mass

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

Building a big and powerful chest can be a challenge if you focus on the wrong exercises and reps.

In this article, we are going to cover the best chest workout that will help you build a thick and strong set of pecs, while also increasing your strength and power.

The Major Problems With Your Current Chest Workout

The main problem with almost every chest workout routine is that it only focuses on the middle portion of the chest with basic exercises the barbell bench press and dumbbell fly.

An impressive chest has developed every section of the pectorals, and most importantly, the upper chest (pectoralis major).

Developing a chiseled upper chest will set you apart with your physique. It will give people the illusion that your chest is bigger than it really is.

It will make you look awesome in V-neck’s, and also put your bench press numbers through the roof – a double win!

Another problem is that some people are under the impression that big chests are built with pec flys, machines, and high reps: this is not the case. In this article, we will discuss what actually works.

Developing The Upper Chest

Having a really well-developed chest starts with your mindset to training. Most lifters simply think that they want a “big chest,” but to get a full chest you have to develop each section of your pectorals.

This is the difference between having an aesthetic physique and not.

If your lower chest is too big and you have a very undeveloped upper chest, it may give off the illusion that you have “man boobs” instead of chiseled pectoral muscles.

This image illustrates the different areas of the chest that must be developed to achieve a full look:

Developing both pec major and pec minor will have a dramatic effect on aesthetics and strength. Take a strategic approach to chest training for maximum development of all sections.

First, let’s cover the forgotten but important chest muscle! The clavicular pectoralis.

The Forgotten Chest Muscle

Your upper chest is actually a separate muscle called the “clavicular pectoralis.” The best chest workouts put just as much emphasis on this section of the chest as the middle to lower portions. This is what creates aesthetics!

The tricky part about having a well-developed chest is that it takes much longer to build the clavicular pectoralis.

In fact, if you don’t know what you’re doing, you could spend 10 plus years in the gym and never develop the clavicular pectoralis.

So, do you want to have the ultimate aesthetic chest with the strength to back it up? Let’s first dive into the 3 rules of training that you MUST follow to achieve this.

1. Heavy progressive overload

Since your pectorals are a large muscle group, you need to train them with heavy resistance and progressive overload.

What Does This Mean?

You have to lift heavy in the 3-8-rep range for the majority of your chest exercises. Despite what the guru’s and bodybuilding magazines say, this is how you build mass.

Best Exercises

The best exercises include the dumbbell bench press, barbell bench press, dumbbell incline bench press, and the barbell incline bench press.

If you don’t put a heavy load on your pecs, you will not stimulate maximum hypertrophy and growth.

It’s no secret that you absolutely have to be bench pressing and performing the chest related compound movements close to your 1 rep max.

Rule of Thumb

You should make sure that 80 percent of your compound sets are done at 70-80+ percent of your 1 rep max.

So, if your bench press max is 300 lbs you will want to make sure you are doing sets of 210-240 lbs at minimum.

“Repping out” and chasing the “pump” in the 15-20 rep range may feel good, but the pump is short-lived, and it won’t translate into maximal muscle growth.

Save it for the end of your workout and focus most of your efforts on training heavy.

If you’ve spent years solely chasing the pump, you will experience a serious surge in gains by switching to this training methodology.

2. Heavy Compound Lifts

The biggest mistake that many people make with their chest workouts is that they don’t focus on big, compound lifts.

How many of your chest days involve pec dec machines & 100’s of pec flyes?

Here’s the truth: these exercises are the most effective at the end of your workout to add in some extra volume. They should never be the core focus of your chest day.

You will never build thick muscle and strength with the pec dec machine.

This is the problem with so many training routines. Stick with the proven basic lifts that work.

If you want your chest to grow, stick with the big three: barbell and dumbbell bench press, barbell and dumbbell incline press, and heavy dips.

No machines and no pec decs; at least not until you’ve put in the work on the heavy presses.

Sorry guys, this is the key to full chest development.

3. Focus on Full Chest Development

The most important rule to having a fully developed chest is that you must work the upper chest just as much as your lower chest.

Since your upper chest muscles are the most stubborn for growth, they will need just as much attention.

Not to mention, if your bench press has been plateaued for a while, hitting your upper chest hard may be exactly what you need to break through it.

Most people focus 90-95% of their chest workout on the lower-mid pectoral muscle development without even knowing it. It should actually be closer to 50-50.

The best chest workouts will grow the upper and lower sections equally.

5. Flat Dumbbell Press

  • Sets: 4
  • Reps: 10-12
  • Rest Time: 1 minute

And that’s it! No drop-sets, super-sets, tri-sets, pre-exhaustion sets, or anything that. Just proven exercises that actually build muscle. Sure, these training principles can be added in for increased intensity every so often, but they should never be a primary focus.

Don’t go to failure every set. Leave 2-3 reps in the tank, and save your max effort set for the last set of each exercise.

So for example if you can bench press 225 for 5 reps, do 205-210 for 4 sets of 5, then 225 for your last set of 5.

Adding Fuel to The Fire: Supplementation

If you really want to take your training to the next level, you need to prime your body with clinically-dosed supplements that enable you to train harder and recover faster.

99% of supplements on the market today are a complete joke, literally useless, and some are even counterproductive.

Until we launched Jacked Factory, scientifically-dosed supplements simply weren’t readily available.

Even worse, most supplements used and still use ‘proprietary blends’ to mask their under-dosed, useless formulas.

Scientifically-dosed simply means that we use ingredients backed by science and dose our products in line with what the research indicates is effective.

Our flagship pre-workout, Nitrosurge, is fully clinically-dosed and will give you an instant surge of clean energy, a clear mental focus, and endless endurance in the gym.

You will notice an increase in strength, pumps, and the ability to maintain peak performance deep into your training session when you would otherwise be fading.

Increased workout performance and volume over time will lead to more gains.

Un most “concentrated” pre-workouts that rely solely on stimulants, Nitrosurge does not contain any fillers. It has clinical-doses of the most proven efficacious workout performance enhancing ingredients such as Citrulline Malate, Betaine, Beta-Alanine, Creatine Monohydrate, Alpha-GPC, and Caffeine.

Post-Workout Recovering and Rebuilding

Here’s the thing: building muscle and strength simply come down to consistent training, eating, sleep, and supplementation to recover and rebuild.

Consistently over time, that’s it.

Growth Surge is a simple, but an effective supplement. Stacking Nitrosurge and Growth Surge is an outstanding stack.

We give you a full dose of each proven muscle-building, recovery-enhancing, and strength-building ingredient.

All that you have to do is take 1 scoop intra-workout or post-workout for optimal results.

Adding weight to the bar, increasing the total amount of volume per workout, and re-building with optimal nutrition and supplementation. That’s the winning formula, there are no secrets.

Adding Growth Surge to your regimen will simply help you recover faster, get stronger, build more muscle, and boost protein synthesis immediately following your workout.

It’s a competitive advantage to be able to train longer, harder, stronger, and more often.

Over time, this will increase your results exponentially compared to if you didn’t use it.

Growth Surge is THE most complete muscle building and recovery supplement on the market, and no other product offers anything remotely close to this powerhouse formula.

In fact, we recommend that you compare the label to your current post-workout or any other option on the market to see the difference.

Interested in more of our top workout guides to up your training? Check these out:

The Best Shoulder Workout

The Best Leg Workout

The Best Arm Workout

The Best Back Workout

best chest workout, chest exercises, chest workout, chest workouts, pecs

Categorised in: Build Muscle, Build Strength, Training

About the author

Jacked Factory


The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

For many gym-goers, chest training starts and ends with the bench press. Or, if they’re not big on barbells, press-ups.

Now those are both fantastic exercises, but for a truly pecs-tacular chest you need to extend your exercise repertoire.

The good news is that below you’ll find a training plan containing a variety of chest exercises that will hit your muscles from different angles. Follow it to the letter and you’ll be the proud owner of a bigger, stronger chest in no time.

You’ll be training four times a week throughout the four-week plan, but it won’t all be chest work. There’s little point in sculpting perfect pecs if the rest of your body doesn’t keep pace during that time. Two of your weekly workouts are chest-focused, while the other two are full-body training sessions.

The chest sessions are workouts 1 and 3 on the plan and they differ in their approach to chest-building. The first session increases strength using a high number of sets but fewer reps. The second uses bodybuilding principles to form a workout where you do fewer sets but a higher number of reps with the aim of increasing size alongside strength.

All four workouts are made up of five moves. The first two exercises are big, compound lifts done as normal sets. Go heavy with these and push yourself as hard as possible.

Then the final three moves are done together as a tri-set, so you rattle through them with minimal rest until all three are done.

Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed, and you’ll add serious size and strength to your chest, while also building bigger arms and shoulders.

Tempo Training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise.

The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively.

The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

Who Is This Workout Suitable For?

This is a training plan for experienced gym-goers.

You’ll be working out four times a week with heavy weights to strict tempos, so you should already know your way around the weights room and understand what doing a tri-set involves.

If you take on this workout plan as a beginner, even if you get through the first session or two you’ll probably find that the DOMS involved puts you action for the rest of the week.

If you’re already visiting the gym several times a week but aren’t satisfied with the results, especially when it comes to your chest muscles, then this plan is perfect for you. You’ll still be maintaining your other muscles while focusing on your torso to produce the impressive pecs you’re after in four weeks.

How To Fuel Your Training

Success in this training plan will come not only from following the workouts below to the letter, but by backing up your gym efforts in the kitchen. Even if you nail every rep of the workouts, you won’t get the results you want if you’re not fuelling your training in the right way.

That starts with eating enough protein to repair and rebuild your muscles after a workout.

It’s a good idea to get your protein requirement from your diet, which is easier than you might imagine and will also help ensure you have a healthy, well-rounded diet.

However, many people do prefer the convenience of supplements protein shakes or protein bars for getting 20g of protein in after a session.

Outside of protein, it’s important to maintain a healthy diet in general, starting with getting at least five portions of fruit and veg a day (note: no matter how much juice or how many smoothies you chug, the drinks’ lack of fibre means that in total they can only ever count as one serving a day). Also make sure your energy reserves are topped up by eating carbohydrates, aiming for wholegrain varieties to maximise the fibre you get from your food.

If all that sounds a lot of effort, you can also use healthy meal delivery services to fuel your training.

Some will send a variety of healthy meals at once that you can reheat and eat when you wish, while others will deliver daily and cover all your meals and snacks with a menu designed to fit your precise training goals.

These are, of course, more expensive than cooking for yourself, but it’s similar to – if not cheaper than – a takeaway habit.

How To Warm Up For This Workout

Before you crack on with the workouts, it’s important that you take the time to prepare your body. Not only will a thorough warm-up help you perform at your best when you tackle the lifts, it will also reduce some of the muscle soreness you’ll feel the next day. That’s not a small thing, because chest DOMS really is no fun at all.

It’s not only the chest you’ll be working in the sessions below, so your warm-up needs to prepare your whole body. That means jumping on the treadmill for five minutes of slow jogging won’t do, because it won’t properly warm up the muscles you’re about to use.

Start with this short warm-up routine for the gym, which involves seven dynamic stretches that hit the whole body, then move on to warm-up exercises specific to the workout you’re about to do.

These could even be the same exercises you’re going to do in your workout, just done with a very light weight or no weight at all.

This will get your body used to the movement patterns involved and prime the relevant muscles to fire when you add weight.

1 Bench press

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

2 Incline bench press

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

3A Incline dumbbell press

Sets 4 Reps 8 Tempo 2010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.

3B Incline dumbbell flye

Sets 4 Reps 10 Tempo 2111 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

3C Press-up

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

1 Squat

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall with a bar across the backs of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Chin-up

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Hold a bar with an underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar. Lower until your arms are straight again.

2A Overhead press

Sets 4 Reps 12 Tempo 2010 Rest 20sec

Hold a bar with your hands wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

2B Bent-over row

Sets 4 Reps 12 Tempo 2010 Rest 20sec

Hold a barbell with an overhand grip, hands just outside your legs. Bend your knees slightly, brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

2C Good morning

Sets 4 Reps 12 Tempo 2111 Rest 60sec

Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.

Workout 3: Chest 2

This uses the same moves as Workout 1 but with different protocols – low sets and high reps to focus on increasing muscle mass

1 Incline bench press

Sets 3 Reps 12 Tempo 4010 Rest 60sec

Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

2 Bench press

Sets 4 Reps 12 Tempo 4010 Rest 60sec

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start

1 Front squat

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Rack pull

Sets 5 Reps 8 Tempo 2111 Rest 60sec

Stand tall in front of a barbell resting on safety bars at knee height. Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.

3A Standing dumbbell biceps curl

Sets 4 Reps 12 Tempo 2010 Rest 20sec

Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

3B Triceps extension

Sets 4 Reps 12 Tempo 2111 Rest 20sec

Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.

3C Lateral raise

Sets 4 Reps 12 Tempo 2111 Rest 60sec

Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.


Build Your Best Chest With Two Workouts A Week!

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

Given how badly a lot of guys want a bigger chest, you’d think they’d be more creative in building it. But instead, look in any weight room, and you’ll see the script of chest day being followed to the letter: bench, incline press, decline press, fly, pec-deck machine, rest and repeat.

If that sounds familiar, well, your chest probably agrees. You’ve no doubt heard a million times that as you perform the same exercises over and over, your body becomes increasingly adapted to those now-familiar movements. But what’s the solution? Simply changing up the order and doing the same stuff a little differently? That won’t work for long.

What worked for me and many others is to take an altogether different approach: training chest twice over the course of a split. But on the plan I’m about to lay out, you won’t simply be repeating the same movements for the same sets-and-reps scheme.

One routine will be slightly heavier, the other slightly lighter. But both will finish with a unique finishing circuit that will have you leaving the leave the gym with every last muscle fiber exhausted.

How to build a twice-a-week split

It normally takes 48-72 hours for your muscles to recover from a workout, but many training splits require you to wait a full week before training the same muscle group again. Those extra days offer you an opportunity to complete a second workout, and it’s an opportunity you’re going to take advantage of for the next six weeks.

Scott Herman Build A Three-Dimensional Chest

Watch the video – 13:51

You no longer have to wait a full week to stimulate the pecs again, but how you design your training split now becomes more critical, because where you place other push-day muscle groups (shoulders, triceps) can affect your performance on chest day, and vice-versa.

Here’s a sample split that would give all those push muscle groups at least 48 hours between workouts:

  • Day 1: Chest workout 1, abs
  • Day 2: Back, biceps
  • Day 3: Shoulders, triceps
  • Day 4: Rest
  • Day 5: Chest workout 2, abs
  • Day 6: Legs
  • Day 7: Rest

While designing your split is a bit trickier, you can see how the twice-a-week approach can work for any other muscle group you want to bring up. But most ly you’ll have to fiddle with your muscle groups and rest days to ensure you don’t mistakenly train a given body part on back-to-back days.

Chest Workout 1: Pyramids and Heavy Weight

This workout is the one that focuses on training with heavier weight. That’s indicated by lower rep targets. Choose your weight so that you just reach the target rep, but close to muscle failure.

While designing your split is a bit trickier, you can see how the twice-a-week approach can work for any other muscle group you want to bring up.

The rest periods are a bit longer, and you’ll be pyramiding up the weight from one set to the next as the target reps drop. At the end of the workout, perform the finishing circuit to ensure every last muscle-fiber has been torn to pieces!

Pyramids And Heavy Weight Barbell Bench Press – Medium Grip 4 sets, 10, 8, 8, 6 reps (rest 2-3 min.)

Chest Workout 2: Volume and Supersets

With your first chest workout complete, you’re going to give your central nervous system a bit of rest while before attacking it again.

Lifting heavy places greater strain on your CNS than a typical bodybuilding workout, and we want don’t want to cause burnout from constant heavy lifting over the next six weeks.

So you’ll focus on the two other growth mechanism beside mechanical tension: metabolic stress and muscle damage.

Workout two is a high-volume routine. Supersetting exercises puts greater tension on your pecs in the stretched position for maximum damage to your muscle fibers. The rest periods are much shorter as well, using higher rep targets with lighter weights.

Choose a weight you can handle for 12-15 reps per set during the working sets. Then you’ll once again conclude this routine with my pec-blast finisher.

3 sets, 12-15 reps (no rest)

If you're not used to such an intense workout, don't overdo it your first time you go through this split. For the first week, push yourself but keep the intensity a bit lower than your max. This will minimize soreness and allow you to perform the following week's workout adequately.

Remember, if you are used to the same old chest routine, your body has already adapted to those exercises. And if that’s the case, the amount of muscle stimulation your chest will be exposed to with these workouts will be significantly higher.

You and I are both are looking forward to seeing your results. Be sure to post a comment below if you have any questions and most importantly, go take a picture of your chest right now! In six weeks I want to see the side-by-side comparison.