Grow in size with the Chest Builder Series. There are a total of 10 Workout Plans – each plan is designed to be used over a 4-6 week period. Throughout your chest builder journey you will experience strength, growth and shape. 

  • Goal: Build Bigger Chest
  • Training Method: Body Split or Push/Pull
  • 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.

  • Mass Gainer
  • Creatine Monohydrate
  • 100% Whey Isolate Protein
  • BCAA's
  • Multi-Vitamin
  • Pre-Workout / Energy Booster

The Workout


Sets: 3
Reps: 15

Rest: 30-45s each set
Note: Set 2 & 3 should be as fast as you can

Flat Bench Press (Barbell)

Sets: 4
Reps: 10
Tempo: 2:0:3:0
Rest: 60-90s

Cable Crossover Flyes

Sets: 5
Reps: 10
Tempo: 1:1

Rest: 60s

Cable Upward Fly

Sets: 4
Reps: 10
Tempo: 2:2:2
Rest: 60s

Dumbbell Pullover

Sets: 3
Reps: 10
Tempo: 3:3:3
Rest: 60s

Staggered Push-ups

Sets: 3
Reps: 10
Tempo: 2:2
Rest: 60s

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Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature to over 100,000 people on our Instagram channel