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. This plan is Chest Builder #8

  • 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

Incline Barbell Bench Press

Sets: 5
Reps: 8

Rest: 60s each set
Note: Add a 2 sec pause at the bottom of the movement to each rep.

Flat Bench Press

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

Decline Bench Press

Sets: 3
Reps: 15
Tempo: 1:1

Rest: 60s

Decline Dumbbell Fly

Sets: 3
Reps: 15
Tempo: 2:2
Rest: 60-90s

Dumbbell Pullover

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


Sets: 3
Reps: To Failure
Tempo: 3:3
Rest: 60-90s

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