Build a bigger chest: complete 6-week workout plan

Author: Joep Rooijmans, 16 Apr. 2020


Did you lose all hope that you will ever build a bigger and stronger chest? Do you think that a muscular chest is just not for you?

 

Well… you are wrong! You are able to build the big chest you always dreamed of. And this is the workout plan that will help you with that.

 

This complete 6-week workout plan will help you to build a bigger chest! Get ready to put some serious size on it!

 

Build a bigger chest: complete 6-week workout plan

Bigger chest workout routine

The total duration of this chest workout is 6 weeks. After week 3 the workout plan repeats itself, so week 4 focuses on the same part of the chest muscle as week 1 etc.

 

Each week contains 2 training days. Make sure to rest at least 48 hours in between workout days. I train my chest on Tuesday and Saturday. I try to avoid the Monday because somehow Monday is universal chest-workout-day.

 

Workout 1 solely includes exercise that focus on building a bigger chest: bench press, dumbbell presses, cable exercises, push ups and so on.

 

Workout 2 also includes exercises that strengthen the adjacent chest muscles (front shoulders) and the secondaire muscles you use to train your chest (triceps).

 

By including these muscles in your workout routine as well you will notice that it benefits workout 1 greatly and your chest muscle grows even bigger and stronger. Many athletes forget this, but you don't!

 

To ensure muscle growth it’s important that you apply the right fitness technique. Therefore, this workout plan is structured as follows:

  • 2 training days per week
  • At least 5 exercises per training day
  • 3-4 sets per exercise
  • 8-12 reps per set
  • 60-90 seconds rest in between sets

Every workout starts with a warm up session via a push up exercise; 3 sets x 20 reps

 

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Build a bigger chest: 6-week program

Build a bigger chest: complete 6-week workout plan

Week 1

Focus on the middle part of the chest.

 

Workout 1

 

Push up 3 x 20 reps

Bench press 3-4 x 8-12 reps

Dumbbell press 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Machine fly 3-4 x 8-12 reps

 

Workout 2

 

Archer push up 2 x 10 reps

Diamond push up 3 x 15 reps

Bench press 3 x 15 reps

Triceps dips 2 x 20 reps

Overhead triceps dumbbell extension 3 x 8-12 reps

Cable V-bar pushdown 3 x 8-12 reps

Plank 2 x 1.5 min.

 

week 2

Focus on the upper part of the chest.

 

Workout 1

 

Incline push up 3 x 20 reps

Incline bench press 3-4 x 8-12 reps

Incline dumbbell press 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Incline dumbbell fly 3-4 x 8-12 reps

 

Workout 2

 

Static push up 1 rep x 30 sec.

Dumbbell front raise 3 x 15 reps

Incline bench press 3 x 15 reps

Lying triceps extension 3 x 8-12 reps

Cable rope pushdown 3 x 8-12 reps

Incline plank 2 x 1.5 min.

 

Week 3

Focus on the lower part of the chest.

 

Workout 1

 

Decline push up 3 x 20 reps

Decline bench press 3-4 x 8-12 reps

Decline dumbbell press 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Decline dumbbell fly 3-4 x 8-12 reps

 

Workout 2

 

Barbell shoulder press 3 x 20 reps

Dumbbell triceps kickback 3 x 20 reps

Decline bench press 3 x 15 reps

1-arm triceps cable extension 3 x 15 reps

Archer push up 2 x 10 reps

Decline plank 2 x 1.5 min.

 

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Build a bigger chest: complete 6-week workout plan

week 4

Focus on the middle part of the chest.

 

Workout 1

 

Push up 3 x 20 reps

Bench press 3-4 x 8-12 reps

Dumbbell press 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Machine fly 3-4 x 8-12 reps

 

Workout 2

 

Archer push up 2 x 10 reps

Diamond push up 3 x 15 reps

Bench press 3 x 15 reps

Triceps dips 2 x 20 reps

Overhead triceps dumbbell extension 3 x 8-12 reps

Cable V-bar pushdown 3 x 8-12 reps

Plank 2 x 1.5 min.

 

week 5

Focus on the upper part of the chest.

 

Workout 1

 

Incline push up 3 x 20 reps

Incline bench press 3-4 x 8-12 reps

Incline dumbbell press 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Incline dumbbell fly 3-4 x 8-12 reps

 

Workout 2

 

Static push up 1 rep x 30 sec.

Dumbbell front raise 3 x 15 reps

Incline bench press 3 x 15 reps

Lying triceps extension 3 x 8-12 reps

Cable rope pushdown 3 x 8-12 reps

Incline plank 2 x 1.5 min.

 

week 6

Focus on the lower part of the chest.

 

Workout 1

 

Decline push up 3 x 20 reps

Decline bench press 3-4 x 8-12 reps

Decline dumbbell press 3-4 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Decline dumbbell fly 3-4 x 8-12 reps

 

Workout 2

 

Barbell shoulder press 3 x 20 reps

Dumbbell triceps kickback 3 x 20 reps

Decline bench press 3 x 15 reps

1-arm triceps cable extension 3 x 15 reps

Archer push up 2 x 10 reps

Decline plank 2 x 1.5 min.

 

 

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6-week chest workout plan
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