The Chest Workout for Beginners is perfect for those new to lifting, but focused on building muscle and strength from the get go.

This workout plan should be used alongside your current training program and given its own training day. The workout comprises of 12 sets and 4 exercises in total.

  • Goal: Increase Strength & Muscle
  • Training Method: Body Split / Single Muscle Group
  • Training Frequency: 1x per week
  • Level: Beginner

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those who struggle with diet and nutrient balance.

  • 100% Whey Isolate Protein
  • Multi-Vitamins

The Workout

Push Ups

Sets: 3
Reps: 15

Rest: 45-60s each set
Note: Keep shoulders over your wrists.

Machine Chest Flyes / Pec Dec Machine

Note: If machines are not available use dumbbells.

Sets: 3
Reps: 15

Note: Increase the weight with each set.

Smith Machine Incline Chest Press

Sets: 3
Reps: 10
Note: Tempo should be slow throughout.

Smith Machine Flat Chest Press

Sets: 3
Reps: 10
Note: Tempo should be slow throughout.

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