The Chestinator

A six day hybrid upper lower split with an emphasis on the chest, shoulders and triceps. Muscle groups get hit at least twice a week, with a bro arm / accessory day. Workouts are an hour long and require dumbbells, a barbell, somewhere to do pull ups and dips, and a lat pull down / row cable machine. Access to an EZ curl bar, rings, safety squat bar, trap bar, loadable weight vest, and a belt squat machine will be optimal but not mandatory.

Three, four-week mesocycles make up the training block. Each mesocycle starts off with reps in reserve, and by the fourth week maxes out effort and includes post failure lengthened partials or drop sets. After a mesocycle, RPE drops back as weight is increased. Exercise selection does not change much between mesocycles, allowing you ti dial in each movement’s technique and intensity.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

The first week keeps a few reps in the tank (RPE 7-9) and does not include lengthened partials.

Incline Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

Lat Pulldown

Lateral Raise (Cable)

Ring Push Up

Upper A

A dedicated day to isolate the arms and traps. Not too taxing, so it’s a semi rest day.

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Arms, Traps & Abs

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Sissy Squat

Lower B

A third push pull day that emphasizes the shoulders and back.  

AD Press

Pullover (EZ Bar)

Rear Delt Fly (Cable)

Upper C

Only two leg movements means every set and rep should be quality and hard. 

Belt Squat

Lower + Abs A

Week 2 ups intensity (RPE 9-10) but does not include lengthened partials.

Hitting push and pull groups again, but at different angles.

Dip (Weighted)

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

Upper B

Week 3 ups intensity more (RPE 9-10) but does not include lengthened partials.

Week 4 is max effort! Some sets include lengthened partials as well to push beyond failure.

Back to week 1 RPEs, but you should be able to add a little weight while decreasing reps to starting

Wide Grip Pull-Up

Lat Pulldown (Close Grip)

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

Good Morning

The end of another meso, so go max effort and add partials beyond failure.

You know the drill by now, intensity increases through the weeks!

This is it. Max effort, max weight, max sets! Feel free to run the program again.

1 reviews for The Chestinator