BUILDING A BIGGER CHEST
6 WEEKs6 DAYs30 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Pulled from The Article 'Building a Bigger Chest" this plan is guaranteed to keep you grounded in the simple principles of adding weight and instituting proper technique in the lifts to help with Muscle Growth.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8-10 |
| REST — 2-3 min | ||
| Reverse-Grip Bench Press V·17 | 3 | 8-10 |
| REST — 2-3 | ||
| Incline Dumbbell Flye V·08 | 3 | 10-12 |
| REST — 1-2 | ||
| Cable Crossover V·03 | 3 | 12-15 |
| REST — 1 min | ||
| Pec Dec V·24 | 1 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 14 | 152–181 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 4 | 12-15 |
| SUPERSET | ||
| Bench Press V·19 | 4 | 12-15 |
| REST — 2-3 min | ||
| Incline Dumbbell Flye V·08 | 4 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 12-15 |
| REST — 2-3 | ||
| Pec Dec V·24 | 1 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 222–270 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-7 |
| REST — 2-3 | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 2-3 min | ||
| Cable Flye V·28 | 3 | 10-12 |
| REST — 2-3 min | ||
| Low-Pulley Cable Crossover V·05 | 3 | 10-12 |
| REST — 1 min | ||
| Pec Dec V·24 | 1 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 14 | 144–166 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 3 | 15-20 |
| REST — 1-2 min | ||
| Dumbbell Flye V·11 | 3 | 15-20 |
| REST — 1-2 min | ||
| Bench Press V·19 | 4 | 15-20 |
| REST — 1-2 min | ||
| Reverse-Grip Bench Press V·17 | 4 | 15-20 |
| REST — 1-2 min | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 210–280 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4,5,8,10 |
| Bench Press V·19 | 1 | 30 |
| REST — 2-3 min | ||
| Dumbbell Bench Press V·01 | 3 | 10-12 |
| REST — 2-3 min | ||
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| REST — 2-3 min | ||
| Low-Pulley Cable Crossover V·05 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 14 | 168–198 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 4 | 10-12 |
| TRISET | ||
| Bench Press V·19 | 4 | 10-12 |
| TRISET | ||
| Reverse-Grip Bench Press V·17 | 4 | 10-12 |
| REST — 2-3 min | ||
| Low-Pulley Cable Crossover V·05 | 3 | 15-20 |
| TRISET | ||
| Cable Crossover V·03 | 3 | 15-20 |
| TRISET | ||
| Push-Up V·10 | 3 | failure |
| STAGE CLEAR! TOTAL VOLUME | 21 | 210–264 REPS |