Having a large and powerful chest is a goal many people want to achieve. Work this 4 week routine into your current routine for a break in your regular routine and stimulate some muscle and strength gains.
Week 1
This week focuses on moderate endurance with some weight. The weight you choose should be heavy enough to struggle with the last couple reps of each set. This week is going to suck but help prepare you for the next 3 weeks.
Week 2
You might think to yourself 5 sets of 5, what’s that going to do? This is your strength week and you need to really pack the weight on the bar and use all of your power to get these reps. Pick weight where you are going to struggle and really push yourself.
Week 3
You ready for hell week? This week will be 4 sets of 15 reps and keep the rest times to a minimal. Swole pump week is here, so embrace the pain and get blood pumping to your muscles.
Week 4
Still alive? This week is back to regular volume and weights. Pick a weight you can do 3 sets of 8 relatively easy.
| Week 1 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Bench Press | 3 | 12 |
| Incline Dumbbell Flyes | 3 | 12 |
| Alternating Dumbbell Bench Press | 3 | 12 |
| Machine Bench Press Burnout | 3 | AMAP |
| Week 2 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Bench Press | 5 | 5 |
| Incline Dumbbell Flyes | 5 | 5 |
| Alternating Dumbbell Bench Press | 5 | 5 |
| Machine Bench Press Burnout | 5 | AMAP |
| Week 3 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Bench Press | 4 | 15 |
| Incline Dumbbell Flyes | 4 | 15 |
| Alternating Dumbbell Bench Press | 4 | 15 |
| Machine Bench Press Burnout | 4 | AMAP |
| Week 4 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Bench Press | 3 | 8 |
| Incline Dumbbell Flyes | 3 | 8 |
| Alternating Dumbbell Bench Press | 3 | 8 |
| Machine Bench Press Burnout | 3 | AMAP |
If you’ve read any of the other periodization routines, you see that having a burnout is a little different than usual. I’ve noticed that chest seems to develop more strength and mass when you hit it twice a week. Since this routine is only meant for the chest day routine, the complete burnout helps get the most stimulation out of your chest.
Be sure to share this article with your friends and help them get stronger. If you have any comments or questions just leave them below.
If you don’t have access to a gym, but have dumbbells at home that go up to 120LB, could I use them instead of barbell or machines? Thx!
Yes that would be fine as well!
Cutty