This bigger chest workout program is designed to be used over 8-12 weeks and focuses on building every aspect of your chest. By combining pyramids, multi-sets and Drop-set finishers – this workout plan will force your muscle fibers to tear and grow. The bigger chest workout plan should be added to your current training regime or given its own training day.

  • Goal: Build Bigger Chest
  • Training Method: Body Split incl. Pyramid, Multi & Drop-Sets
  • Training Frequency: 1x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for hard gainers or those who struggle with increasing calorie intake and nutritional balancing.

  • Creatine Monohydrate
  • 100% Whey Isolate Protein
  • BCAA's

The Workout

Cable Flyes (High Pulley)

Note: If Cables are unavailable use bench.

Sets: 3
Reps: 15, 12, 10

Rest: 45s each set
Note: Increase the weight with each set

Cable Flyes (Low Pulley)

Sets: 3
Reps: 15, 12, 10

Rest: 45s each set
Note: Increase the weight with each set

Flat Dumbbell Press

Sets: 4
Reps: 10

Tempo: 2:0:4:0 // 2s Up and 4s Down
Note: Hold the last rep at the bottom for 5s.

Incline Dumbbell Press

Sets: 4
Reps: 12, 10, 8, 6
Note: Increase the weight with each set

Dumbbell Pullovers

Sets: 4
Reps: 8, 10, 12, 15
Note: Start heavy and decrease the weight with each set

Push Ups

Sets: 3
Reps: To failure
Note: Tempo should be fast throughout

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