Written by Jamie Bantleman
Build A Bigger Chest
In this programme I will take you through 6 different training programmes to be carried out over a 12 week period. The programmes will be done in 2 week phases and will change by focusing on using different points of tension with angle changes and different rep ranges. I don’t always prescribe tempo in my programmes, however in this programme you will need to have a clear understanding of the tempo I have stated.
Tempo:
3-0-1-0
This would mean the eccentric phase of the movement would take 3 seconds with no pause once you have reached the bottom followed by the concentric phase taking 1 second and once again no pause once hitting the top of the movement, therefore lowering down instantly.
4-1-X-1
Here, the eccentric phase would take 4 seconds followed by a 1 second pause, the concentric phase being as fast and powerful as possible with a short 1 second isometric pause at the top of the movement before moving the weight back into its eccentric phase.
| Weeks 1&2 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Flat Barbell Bench Press | 4 | 8 | 4010 | 10s |
| A2 | V Bar Dip (Chin Down/Knees Up) | 4 | 8 | 3110 | 90s |
| B1 | Incline Dumbbell 1 & 1/4 Press | 4 | 10 | 3010 | 10s |
| B2 | Decline Barbell Press | 4 | 10 | 3111 | 60s |
| C1 | Seated Cable Isometric Hold at top of movement | 4 | 30s | xxxx | 10s |
| C2 | Seated Cable Flies Keeping Arms Straight | 4 | 20 | 2110 | 60s |
| D1 | Machine Chest Press Drop Set | 1 | 10/15/20 | 3010 | X |
| Weeks 3&4 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | High Cable Flies (arms straight pulling towards hips) | 4 | 12 | 3010 | 10s |
| A2 | Incline Dumbbell Press | 4 | 12 | 3010 | 10s |
| A3 | Machine Chest Press | 4 | 12 | 3110 | 60s |
| B1 | Decline Barbell Press | 4 | 15 | 3010 | 10s |
| B2 | Plate Loaded Press Ups | 4 | 15 | 3110 | 10s |
| B3 | Seated Cable Flies | 4 | 15 | 3011 | 60s |
| C1 | Flat Barbell Bench Pres Drop Set | 1 | 10/12/25 | 2010 | x |
| Weeks 5&6 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Wide Grip Guillotine Press | 3 | 8 | 3010 | 10s |
| A2 | Decline Dumbbell Press | 3 | 8 | 3010 | 10s |
| A3 | Banded Chest Press | 3 | 10 | 3110 | 10s |
| A4 | Dumbbell Rotation Flies | 3 | 10 | 4110 | 10s |
| A5 | Standing Cable Flies | 3 | 20 | 2010 | 120s |
| B1 | 1 & 1/4 Incline Barbell Press | 3 | 8 | 3010 | 10s |
| B2 | Wide Grip Dip (Chin down/Knees up) | 3 | 8 | 3110 | 10s |
| B3 | Machine Press | 3 | 10 | 3010 | 10s |
| B4 | Standing Eccentric Cable Flies | 3 | 10 | 5011 | 10s |
| B5 | Partial Range Incline Cable Flies | 3 | 20 | 2010 | 120s |
| Weeks 7&8 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Flat Barbell Banded Bench Press | 4 | 4-6 | 4010 | 10s |
| A2 | Semi Supinated Grip Dumbbell Chest Press | 4 | 6-8 | 3110 | 90s |
| B1 | Machine Chest Press (Foam roller down spine) | 4 | 10 | 3010 | 10s |
| B2 | Partial Range Seated Cable Flies | 4 | 10 | 3111 | 60s |
| C1 | Banded Press Ups | 4 | 30s | xxxx | 10s |
| C2 | Isometric Plate Hold | 4 | 20 | 2110 | 60s |
| D1 | Standing Cable Flies Drop Set | 1 | 10/15/20 | 3010 | X |
| Weeks 9&10 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A | Flat Cable Flies | 8 | 8 | 3010 | 30s |
| B | Incline Barbell Bench Press | 8 | 8 | 3010 | 30s |
| C | Partial Range Cable Flies | 8 | 8 | 3010 | 30s |
| D | Machine Chest Press (Foam roller down spine) | 8 | 8 | 3010 | 30s |
| E | Dumbbell Flat Chest Press | 8 | 8 | 3010 | 30s |
| F | Dumbbell Rotation Flies | 8 | 8 | 3010 | 30s |
| G | Standing Cable Flies | 8 | 8 | 3010 | 30s |
| H | Press Ups | 8 | 8 | 3010 | 30s |
| Weeks 11&12 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Banded Barbell Bench Press | 10 | 10 | 3010 | 10s |
| A2 | Dumbbell Flies | 10 | 10 | 3010 | 60s |
| B1 | Semi Supinated Grip Incline Dumbbell Press | 3 | 12 | 3110 | 10s |
| B2 | Banded Press Ups | 3 | 12 | 3110 | 60s |
| C1 | Seated Cable Flies | 3 | 15 | 2010 | 10s |
| C2 | Standing Cable Flies (Pulling Towards The Hips) | 3 | 15 | 2010 | 60s |
| D1 | Banded Machine Chest Press | 1 | 20/20/20 | 2010 | x |
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Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.
Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.
When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.
