Program
Chest Specialization System
An 8-week chest specialization program for intermediate to advanced lifters. Designed to maximize chest growth through efficient training frequency, progressive volume ramping, heavy presses, hypertrophy work, and smart fatigue management, while maintaining balanced development across the rest of the body
Program schedule
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Week 1Preview
5 workouts
Week 1Preview
5 workouts
Day 1 - Upper A5 exercises
Bench Press2 sets
2 sets
Cable Row2 sets
2 sets
Incline Machine Chest Press2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Day 2 - Lower A6 exercises
Squat2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Leg Extension2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Upper B6 exercises
Incline Bench Press2 sets
2 sets
T-Bar Row3 sets
3 sets
Cable Fly Crossovers2 sets
2 sets
Lat Pulldown2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Hammer Curl2 sets
2 sets
Day 4 - Lower B6 exercises
Hack Squat2 sets
2 sets
Hip Thrust2 sets
2 sets
Single Leg Extensions2 sets
2 sets
Leg Curl2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Hanging Leg Raise2 sets
2 sets
Day 5 - Upper C6 exercises
Machine Chest Press2 sets
2 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Underhand Lat Pulldown2 sets
2 sets
Seated Face Pull2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Week 2Preview
5 workouts
Week 2Preview
5 workouts
Day 1 - Upper A5 exercises
Bench Press3 sets
3 sets
Cable Row3 sets
3 sets
Incline Machine Chest Press3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Day 2 - Lower A6 exercises
Squat3 sets
3 sets
Romanian Deadlift (RDL)2 sets
2 sets
Leg Extension2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Upper B6 exercises
Incline Bench Press2 sets
2 sets
T-Bar Row3 sets
3 sets
Cable Fly Crossovers2 sets
2 sets
Lat Pulldown2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Hammer Curl2 sets
2 sets
Day 4 - Lower B6 exercises
Hack Squat2 sets
2 sets
Hip Thrust3 sets
3 sets
Single Leg Extensions2 sets
2 sets
Leg Curl2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Hanging Leg Raise2 sets
2 sets
Day 5 - Upper C6 exercises
Machine Chest Press2 sets
2 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Underhand Lat Pulldown2 sets
2 sets
Seated Face Pull2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Week 3Preview
5 workouts
Week 3Preview
5 workouts
Day 1 - Upper A5 exercises
Bench Press4 sets
4 sets
Cable Row3 sets
3 sets
Incline Machine Chest Press3 sets
3 sets
High Cable Lateral Raise3 sets
3 sets
Triceps Rope Pushdown2 sets
2 sets
Day 2 - Lower A6 exercises
Squat3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Leg Extension2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Upper B6 exercises
Incline Bench Press3 sets
3 sets
T-Bar Row3 sets
3 sets
Cable Fly Crossovers2 sets
2 sets
Lat Pulldown3 sets
3 sets
Machine Rear Delt Fly2 sets
2 sets
Hammer Curl3 sets
3 sets
Day 4 - Lower B6 exercises
Hack Squat3 sets
3 sets
Hip Thrust3 sets
3 sets
Single Leg Extensions2 sets
2 sets
Leg Curl2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Hanging Leg Raise2 sets
2 sets
Day 5 - Upper C6 exercises
Machine Chest Press2 sets
2 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Underhand Lat Pulldown2 sets
2 sets
Seated Face Pull2 sets
2 sets
Overhead Cable Tricep Rope Extension3 sets
3 sets
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