Beginner Chest Workout Plan

The Beginner Chest workout is an 8 week program that comprises of 6 exercises. It is designed to increase muscle size, strength and reduce fat.

Workout Summary

  • Chest & Triceps
  • 8 Weeks
  • Muscle Growth
  • Muscle Strength
  • 60 Seconds Rest Between Sets

Equipment Required

  • Barbell
  • Bench
  • Cables
  • Dumbbells
Training Level
Beginner
Session Duration
45-60 Minutes
Workout Frequency
1 Day P/W

Training Schedule Format

This workout should be implemented into a body split program and used 1x per week.

Example
  • MON - Back & Biceps
  • TUE - Rest Day
  • WED - Chest & Triceps
  • THU - Rest Day
  • FRI - Legs & Shoulders
  • SAT - Rest Day
  • SUN - Rest Day

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Whey or Vegan Protein Isolate
  • BCAA's
  • Creatine Monohydrate

Week 1 & 2

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 15

Rest: 60 seconds

Exercises

A – Push Ups

B – Flat Bench Press

C – Flat Dumbbell Flyes

D – Dumbbell Chest Press

E – Bodyweight Dips

F – Cable Triceps Pushdown

Workout Notes:

Perform each exercise with a tempo of 2:0:2:0

(2 seconds to contraction and 2 seconds to relaxation) 

Week 3 & 4

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 10

Rest: 60 seconds

Exercises

A – Push Ups

B – Flat Bench Press

C – Flat Dumbbell Flyes

D – Dumbbell Chest Press

E – Bodyweight Dips

F – Cable Triceps Pushdown

Workout Notes:

Perform each exercise with a tempo of 2:0:3:0

(2 seconds to contraction and 3 seconds to relaxation) 

Week 5 & 6

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 15

Rest: 60 seconds

Exercises

A – Push Ups

B – Flat Bench Press

C – Incline Dumbbell Flyes

D – Incline Dumbbell Chest Press

E – Bodyweight Dips

F – Cable Triceps Pushdown

Workout Notes:

Perform each exercise with a tempo of 2:0:3:0

(2 seconds to contraction and 3 seconds to relaxation) 

Week 7 & 8

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 10

Rest: 60 seconds

Exercises

A – Close Grip Push Ups

B – Incline Bench Press

C – Incline Dumbbell Flyes

D – Incline Dumbbell Chest Press

E – Bodyweight Dips

F – Cable Triceps Pushdown

Workout Notes:

Perform each exercise with a tempo of 3:0:3:0

(3 seconds to contraction and 3 seconds to relaxation) 

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