Training

Build A Bigger Chest | Training Plan

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.


build-a-bigger-chest-1


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

chest dips exercise


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

push up chest workout


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


 

 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Daniel Speakman

Daniel Speakman

Writer and expert

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.


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