The Chest Builder #4 workout plan focuses on more functional movement surrounding the chest. It is part of 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

Upward Cable Flyes

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

Cable Crossover Flyes

Sets: 3
Reps: 10, 10, 8
Tempo: 1:1

Rest: 60s
Note: Increase the weight each set

Seated Chest Press Machine

Sets: 5
Reps: 8
Tempo: 3:3:3
Rest: 60s

Decline Push-ups

Sets: 4
Reps: 12-15
Tempo: 2:2
Rest: 60s

Reverse Grip Bench Press

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

Incline Push-ups

Sets: 4
Reps: 12-15
Tempo: 2:2
Rest: 60s

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