The Best Chest Workout Program

When you search for a chest workout program on the internet, you will see a lot of articles that will claim that they have the best program. After you have read it, you will realize how confusing it is.

Building the chest that you’ve dreamed of is not that difficult as long as you are disciplined enough to grind every day. If you follow those crappy articles that you have read on the internet, it will be more difficult for you to get the results that you want.

That’s why I’ve decided to create this article to help you step-by-step on what is the right chest workout program for you. Compare to other articles, this is very different.

First, I’m going to explain why this is the best chest workout program. Second, how does the program work. Lastly, the chest workout program that you will follow.

Why This is the Best Chest Workout Program

Before I will show you your chest workout program, I want to explain first why this article is the best compared to others. I don’t want to discuss some bodybuilding bullshits out here where you will perform 8 chest workouts during Monday.

I also made mistakes during my first year at the gym. I was misinformed at that time because I don’t have enough knowledge yet. If you’re reading this because you can relate that you also performed 8 chest exercises every Monday, don’t worry, you’re not alone.

Until now, I’ve seen a lot of lifters doing this in the gym. They keep doing a lot of chest exercises because they think more is better. They aim for the pump and not the quality of their chest workout.

Now, I’m going to share the effective strategies that we are going to apply in our chest workout program. Let’s first dive into this so that you will have lots of knowledge during your chest workout.

Progressive Overload

This is the most important factor that you must learn not just in your chest workout, but also in your entire fitness journey. The principle of progressive overload is you need to increase your training by beating your previous performance so that you will gradually get stronger and see some results.

What you must do is you need to challenge yourself to grow. This is one of my biggest pet peeves in the gym. I saw some people who perform the same weight, sets, reps, and intensity for how many months or years. I will never expect that their body will change because they are increasing their effort.

When you apply progressive overload, you don’t need to increase everything. You must increase one thing at a time. Whether it’s your weight, sets, reps, or volume. You will only change one thing and progress slowly.

If you’re doing 30 pounds with 3 sets and 8 reps today, you can increase it with 3 sets and 10 reps on your next training. Don’t repeat the same performance because your muscle is already capable of handling the overload that you’re putting unto it.

Superset

A superset workout is very simple. In supersets, you are going to execute two different chest exercises with no rest in between. I wouldn’t recommend this for beginners who are just starting. You need to master those exercises first before doing them together.

For example, performing a set of barbell bench presses and a set of flat dumbbell fly. Take turns until you have completed all the sets. In this technique, you are increasing the intensity of your workout while you are reducing the time it takes to execute the whole program.

You will only take a rest and grab a drink between the sets of the workout. You must also give enough time for your muscles to recover.

Hit Your Chest 2-3 Times Per Week

When you do intensive research on training frequency, you will learn that 2-3 times per week is more effective than once per week. Avoid training your chest daily because it needs time to recover.

I had experienced lots of success when I trained my chest twice per week. There are a lot of workout splits that you can try to be able to hit your chest twice or thrice per week. We have the Upper/Lower Split, Push/Pull/Legs Split, and Full Body Split.

No Repetition of Exercises

What I mean out here is that when you already performed incline barbell press, don’t proceed with incline machine press, incline dumbbell press, or incline machine fly. It’s already enough when you execute one exercise on your upper chest.

If you’re going to perform two exercises on your upper chest, well I might consider that. But, I’ve noticed a lot of people who repeat exercises and they’re just hitting one angle of their muscle. I can’t blame them for that because it’s their choice.

Use Whatever Equipment You Want

When we are talking about building muscle, your body only knows tension, fatigue, and damage. It doesn’t even care what equipment you are using as long you’re doing it right. In the chest workout that I will give you, it’s okay if you will have an alternative.

If you don’t like to perform a flat dumbbell press, you can use a flat machine press. Feel free to use a dumbbell, barbell, or any machine that is present at your local gym. You’re the only one who can feel your body, make sure to do what suits you best.

Proper Diet

Here’s the thing, I won’t discuss any meal plan here or how much calorie intake you will have daily. This article is all about your chest workout program. But the truth is, everything will be useless if you don’t have the right proper diet.

You need to support your chest workout with a proper diet. You need to eat the right amount of carbs, fats, and protein. Your muscles need the right nutrients to recover from your heavy workout.

Recovery

During your recovery, that’s the time when most of your muscles are built. After your heavy day of training, you must prioritize your recovery. Avoid doing things that are unnecessary like going to sleep late or partying all night.

You should get enough sleep every night because that is the key to recovering from physical exertion. Always remember that rest is essential for muscles. When you don’t have enough rest, your muscles will not recover and you won’t have enough energy to perform your workout tomorrow.

How Does the Program Work?

At this point, you have learned a lot of techniques that you can apply in your chest workout. You will now be effective as possible. We are now going to put it all together.

In this chest workout program, I don’t want you to be confused that’s why I classified it for beginners, intermediate, and advanced lifters.

Beginners

Monday and Thursday

Week 1 and 2: Monday

Barbell Bench Press3 sets with 15 reps2-3 minutes rest between sets.
Flat Dumbbell Fly3 sets with 15 reps
Incline Bench Press3 sets with 15 reps


Week 1 and 2: Thursday

Barbell Bench Press3 sets with 15 reps2-3 minutes rest between sets.
Incline Dumbbell Press3 sets with 15 reps
Chest Machine Fly3 sets with 15 reps

Week 3 and 4: Monday

Barbell Bench Press3 sets with 15 reps2-3 minutes rest between sets.
Incline Bench Press3 sets with 15 reps
Incline Dumbbell Fly3 sets with 15 reps

Week 3 and 4: Thursday

Flat Dumbbell Press3 sets with 15 reps2-3 minutes rest between sets.
Incline Dumbbell Press3 sets with 15 reps
Chest Machine Fly3 sets with 15 reps

As you can see in our chest workout program for beginners, all the techniques that we’ve discussed are in place. For progressive overload, you need to increase your weight every week by 2.5 to 5 pounds. If you’re a total beginner, I wouldn’t recommend doing supersets yet. Try to master these exercises first with proper form and execution.

You can also change the equipment if you have your preferences. If you don’t prefer using a barbell bench press, you can use the machine to be safer. For beginners, you can follow this workout for 3 to 6 months.

For the days that I haven’t mentioned, you can design it for your choosing. Whether it’s a back, legs, or arm workout. Now, I have already presented the chest workout for beginners. All you need to focus on now is your proper diet and recovery.

Intermediate

Monday and Thursday

Week 1 and 2: Monday

Barbell Bench press4 sets with 12 reps2-3 minutes rest between sets.
Incline Dumbbell Press4 sets with 12 reps
Chest Machine Fly3 sets with 12 reps
Chest Dips3 sets with 12 reps

Week 1 and 2: Thursday

Incline Bench Press4 sets with 12 reps2-3 minutes rest between sets.
Flat Dumbbell Press4 sets with 12 reps
Cable Cross-Over3 sets with 12 reps
Chest Machine Fly3 sets with 12 reps

Week 3 and 4: Monday

Flat Dumbbell Press4 sets with 12 reps2-3 minutes rest between sets.
Incline Dumbbell Fly4 sets with 12 reps
Dumbbell Pullover3 sets with 12 reps
Chest Dips3 sets with 12 reps

Week 3 and 4: Thursday

Barbell Bench Press4 sets with 12 reps2-3 minutes rest between sets.
Seated Machine Chest Press4 sets with 12 reps
Incline Dumbbell Fly3 sets with 12 reps
Low Cable Crossover3 sets with 12 reps

For our chest workout program for intermediate, you will notice that it becomes more challenging. We already have four workouts to perform and we increased the sets of the first two workouts.

During the intermediate phase, your body is already used to those beginner workouts. You already know how to perform the basics of a chest workout. The only difference between a beginner, intermediate, and advanced workout is the intensity and how you maximize your routine.

We need to make sure that you are already exploding during this phase. We want to prioritize hypertrophy to increase the size of your chest muscles. Apply this chest workout program for 3 to 6 months.

Advance

Monday and Thursday

Week 1 and 2: Monday

Barbell Bench Press & Flat Dumbbell Fly4 sets with 12 reps2-3 minutes rest between sets.
Incline Bench Press4 sets with 12 reps
Chest Machine Fly4 sets with 12 reps
Cable Crossover & Dips3 sets with 12 reps

Week 1 and 2: Thursday

Incline Bench Press & Incline Dumbbell Fly4 sets with 12 reps2-3 minutes rest between sets.
Flat Dumbbell Press4 sets with 12 reps
Seated Machine Chest Press4 sets with 12 reps
Cable Crossover & Standing Plate Press3 sets with 12 reps

Week 3 and 4: Monday

Flat Dumbbell Press & Seated Machine Chest Press4 sets with 12 reps2-3 minutes rest between sets.
Incline Dumbbell Press4 sets with 12 reps
Chest Machine Fly4 sets with 12 reps
Cable Crossover & Dips3 sets with 12 reps

Week 3 and 4: Thursday

Barbell Bench Press & Seated Machine Press4 sets with 12 reps2-3 minutes rest between sets.
Incline Bench Press4 sets with 12 reps
Dumbbell Pullover4 sets with 12 reps
Low Cable Crossover & Dips3 sets with 12 reps

This chest workout program is not only for an advance but also for hardcore lifters. As a lifter, you’re in constant motion. You will continue to improve and your lifting career will evolve. That’s why the time will come that your workout program will be more exciting and difficult.

You need to increase the intensity of your workout to keep growing. As you can see, supersets are already applied during the advance phase. This technique is very important to challenge your chest muscles.

During this phase, you are already lifting heavyweights. You become the head-turner at your gym because people will be shocked by the weights that you’re lifting. It’s also important to take note that you are more disciplined in your diet and recovery during this stage.

When you are an advanced lifter, you will likely learn a lot of things, especially what type of program your body responds best to. Some advanced lifter believes that there’s no best program for them that they can see on the internet. It’s somehow right because they’re the only one who knows how their body responds to different workout programs.

Conclusion

There you have it, I have already shared the techniques and the chest workout program for different levels. That’s the workout program that you’ll be looking forward to for weeks and months.  All you need to do now is to put everything into action.

Lorofy
Lorofy

Hey! I'm Lorofy, I'm a politician in our Local Government Unit and a Church Leader. I'm a dedicated leader in our community and an ambassador of goodwill. I became a motivator and an advocate for men who are looking for meaning in life and on how to reach their full potential. I'm also a fitness enthusiast and consider fitness as my everyday expertise.