Grow in size with the Chest Builder Series. Throughout your chest builder journey you will experience strength, growth and shape. This plan is Chest Builder #7

  • 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

Seated Chest Press Machine

Sets: 5
Reps: 6, 8, 10, 12, 12

Rest: 60s each set
Note: Start heavy and decrease the weight with each set.

Machine Flyes

Sets: 5
Reps: 12, 10, 8, 8, 6
Tempo: 3:3
Rest: 60-90s

Decline Barbell Bench Press

Sets: 5
Reps: 10
Tempo: 2:3

Rest: 60s

Decline Dumbbell Fly

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

Wide Push-ups

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

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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