Chest Specialization: 8-Week Pec Builder

Overview

If your chest is lagging, it is because you are not giving it enough dedicated volume from enough angles. This 8-week program hits your pecs three times per week — one heavy day, one volume day, and one integrated with a full upper session.

Schedule

• •Monday: Heavy Chest + Triceps
• •Tuesday: Back & Biceps
• •Wednesday: Rest
• •Thursday: Upper Body + Chest Volume
• •Friday: Legs
• •Saturday: Chest Pump Day
• •Sunday: Rest

Monday: Heavy Chest + Triceps

• •Barbell Bench Press: 5x5 (2min rest)
• •Incline Dumbbell Press: 4x8 (90s rest)
• •Weighted Dips: 3x8 (90s rest)
• •Close-Grip Bench Press: 3x8 (60s rest)
• •Overhead Tricep Extension: 3x12 (45s rest)

Thursday: Upper Body + Chest Volume

• •Incline Barbell Press: 4x8 (90s rest)
• •Barbell Row: 4x8 (90s rest)
• •Dumbbell Bench Press: 3x10 (60s rest)
• •Pull-Ups: 3x8 (60s rest)
• •Cable Flyes: 3x15 (45s rest)
• •Face Pulls: 3x15 (45s rest)

Saturday: Chest Pump Day

• •Machine Chest Press: 4x12 (60s rest)
• •Incline Dumbbell Flyes: 4x12 (45s rest)
• •Cable Crossover: 4x15 (30s rest)
• •Push-Ups: 3xAMRAP (30s rest)
• •Pec Deck: 3x15 (30s rest)

Progression

• •Heavy day: add 2.5kg to bench when all sets are completed
• •Volume days: use double progression within the rep range
• •Pump day: focus on contraction and tempo, not load

Key Technique Points

• •Retract your shoulder blades on every pressing movement. This puts your pecs in a better position to do the work.
• •On flyes and crossovers, think about bringing your elbows together, not your hands. This keeps tension on the chest.
• •Pause at the bottom of every dumbbell press for one count. No bouncing.