Program
The Chest Hack
A 6-week chest-focused hypertrophy program for beginner to intermediate lifters, built around a 4-day split with chest trained multiple times per week for faster, more consistent progress. Designed to maximize chest growth using a planned volume ramp, a smart blend of heavy presses, machine work, and targeted fly variations to keep set quality high and recovery on track. The program maintains balanced development across the body.
Program schedule
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Week 1Preview
4 workouts
Week 1Preview
4 workouts
Day 1 - Upper A7 exercises
Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Dumbbell Bench Press2 sets
2 sets
Lat Pulldown3 sets
3 sets
Cable Fly Crossovers3 sets
3 sets
Seated Face Pull2 sets
2 sets
Single Arm Cable Tricep Extension3 sets
3 sets
Day 2 - Lower A6 exercises
Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Leg Press2 sets
2 sets
Leg Curl3 sets
3 sets
Standing Calf Raise Machine3 sets
3 sets
Crunch2 sets
2 sets
Day 3 - Upper B7 exercises
Incline Bench Press2 sets
2 sets
Cable Row3 sets
3 sets
Machine Chest Press3 sets
3 sets
Single Arm Lat Pulldown3 sets
3 sets
Machine Chest Fly2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Cable Bicep Curl3 sets
3 sets
Day 4 - Lower B6 exercises
Hack Squat2 sets
2 sets
Hip Thrust2 sets
2 sets
Single Leg Extensions2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Seated Calf Raise3 sets
3 sets
Cable Crunch2 sets
2 sets
Week 2Preview
4 workouts
Week 2Preview
4 workouts
Day 1 - Upper A7 exercises
Bench Press4 sets
4 sets
Iso-Lateral Chest Supported Row4 sets
4 sets
Dumbbell Bench Press2 sets
2 sets
Lat Pulldown3 sets
3 sets
Cable Fly Crossovers3 sets
3 sets
Seated Face Pull2 sets
2 sets
Single Arm Cable Tricep Extension3 sets
3 sets
Day 2 - Lower A6 exercises
Squat3 sets
3 sets
Leg Extension2 sets
2 sets
Leg Press2 sets
2 sets
Leg Curl3 sets
3 sets
Standing Calf Raise Machine3 sets
3 sets
Crunch2 sets
2 sets
Day 3 - Upper B7 exercises
Incline Bench Press2 sets
2 sets
Cable Row3 sets
3 sets
Machine Chest Press3 sets
3 sets
Single Arm Lat Pulldown3 sets
3 sets
Machine Chest Fly2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Cable Bicep Curl3 sets
3 sets
Day 4 - Lower B6 exercises
Hack Squat2 sets
2 sets
Hip Thrust3 sets
3 sets
Single Leg Extensions2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Seated Calf Raise3 sets
3 sets
Cable Crunch2 sets
2 sets
Week 3Preview
4 workouts
Week 3Preview
4 workouts
Day 1 - Upper A7 exercises
Bench Press4 sets
4 sets
Iso-Lateral Chest Supported Row4 sets
4 sets
Dumbbell Bench Press2 sets
2 sets
Lat Pulldown3 sets
3 sets
Cable Fly Crossovers3 sets
3 sets
Seated Face Pull2 sets
2 sets
Single Arm Cable Tricep Extension3 sets
3 sets
Day 2 - Lower A6 exercises
Squat3 sets
3 sets
Leg Extension3 sets
3 sets
Leg Press2 sets
2 sets
Leg Curl3 sets
3 sets
Standing Calf Raise Machine3 sets
3 sets
Crunch2 sets
2 sets
Day 3 - Upper B7 exercises
Incline Bench Press3 sets
3 sets
Cable Row4 sets
4 sets
Machine Chest Press3 sets
3 sets
Single Arm Lat Pulldown3 sets
3 sets
Machine Chest Fly2 sets
2 sets
High Cable Lateral Raise3 sets
3 sets
Cable Bicep Curl3 sets
3 sets
Day 4 - Lower B6 exercises
Hack Squat2 sets
2 sets
Hip Thrust3 sets
3 sets
Single Leg Extensions2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Seated Calf Raise3 sets
3 sets
Cable Crunch2 sets
2 sets
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