Chest Focused Quick Full Body Split

rovan

It is customised from GZCL with a focus on chest. I kept the workouts short and simple based on my own equipment and time restraints.

Switching out bench 1 day to another variation would be advised if you are stronger to prevent joint pain. Any other exercise can be subbed out for a similar exercise, if you dislike core then the ab work could be swapped out to focus on supplementing your compound lifts.

I aim to increase bench/overhead press by 2.5kg each week and squat/deadlift by 5kg. For more info on progression, I would advise checking out GZCLP or the GZCL reddit.

I have bicep curls on a separate day as I have some dumbbells at home and they take 5 minutes. Feel free to add them to any gym workout if you do not have a set of your own. 

I did not include tricep specific work as they will get trained during the bench press.

This is a rough guide and what works for me. Feel free to add more exercises based on your own goals, energy levels and fatigue management.

Happy lifting.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Deadlift (Barbell)

Seated Row (Cable)

Leg Raise (Captain's Chair)

Heavy Bench Light Deadlift

Squat (Barbell)

Wide Grip Lat Pulldown

Plank

Heavy Squat Light Bench

Heavy Deadlift Light Bench

Heavy Bench Light Squat

Overhead Press (Barbell)

Leg Press (45 Degrees)

Heavy Bench Light Overhead

Heavy Overhead Light Bench

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

1 reviews for Chest Focused Quick Full Body Split

rovan