Muscle Builder: Chest & Back Hypertrophy Focus

Muscle Builder: Chest & Back Focus

*Intermediate 

This hypertrophy-focused workout plan emphasizes chest and back development by strategically increasing weekly set volume while keeping intensity at a moderate level. By progressively adding sets each week, you'll continuously challenge your muscles, promoting ongoing growth and progress.

The plan ensures balanced muscle targeting, aiming to enhance both muscle size and strength over time. If you're new to any exercise, select a weight suitable for the prescribed reps and perceived exertion.

Start each session with a 5-10 minute warm-up on an elliptical or treadmill. Rest periods between sets range from 1 to 2 minutes, adjusting based on exercise type.

It is also recommended to do warm up sets before your working sets, especially with compound movements.   Create a custom warm-up template with 3 sets.  

30% for 10 reps
50% for 5 reps
100% for 2 reps 

On rest days, engage in light activity like mild weight training or cardio to facilitate active recovery.

Feel free to swap exercises within the same muscle group, maintaining similar complexity (compound or isolation movements). Adjust rep ranges and intensity (perceived exertion) as needed, typically aiming for 8-12 reps for compound exercises and 10-16 reps for isolations.

The program includes a Deload week to decrease intensity and volume, allowing for full recovery and injury prevention, supporting long-term strength and muscle gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Skull Crushers (Smith Machine)

Hack Squat

Barbell Row

Chest Supported Row (Machine)

Leg Curl

Incline Curl (Dumbbell)

Incline Bench Press (Barbell)

Bench Press (Smith Machine)

V-Handle Tricep Pushdown (Cable)

Leg Extension

Pull-Up (Assisted)

Lat Pulldown

Stiff Leg Deadlift

Bicep Curl (Barbell)

Chest Fly (Machine)

Lat Prayer

Pec Fly (Dumbbell)

Standing Calf Raise

Lateral Raise (Dumbbell)

Leg Raise (Captain's Chair)

Reverse Fly (Machine)

Calf Press (Leg Press Machine)

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