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Jordan chest days

by taban B.

Program Description

Every week use heavier/ stronger bands/chains. And on the 6th week don’t train, or don’t train your chest, then restart this program on week 7 with new 1RM calculations

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 27, 2026 07:20
  • Last Edited
    Mar 02, 2026 01:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
38.7%
Front Delts
30.2%
Chest
22.4%
Middle Delts
5.8%
Abs
2.4%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-5 reps
3-5 reps
50%
65%
2
Bench Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
3
10-20 reps
60%
4
Bench Press (Close Grip)
3
10 reps
50%
5
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-5 reps
3-5 reps
50%
65%
2
Bench Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
3
10-20 reps
60%
4
Bench Press (Close Grip)
3
10 reps
50%
5
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-5 reps
3-5 reps
50%
65%
2
Bench Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
3
10-20 reps
60%
4
Bench Press (Close Grip)
3
10 reps
50%
5
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-5 reps
3-5 reps
50%
65%
2
Bench Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
3
10-20 reps
60%
4
Bench Press (Close Grip)
3
10 reps
50%
5
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2-5 reps
2-5 reps
1-3 reps
1-3 reps
1-3 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Wide Grip)
3
10 reps
55%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Dips Between Chairs
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Wide Grip)
3
10 reps
55%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Dips Between Chairs
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Wide Grip)
3
10 reps
55%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Dips Between Chairs
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Wide Grip)
3
10 reps
55%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Dips Between Chairs
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
50%
65%
2
Bench Press (Barbell)
2 Sets
5 Reps
80%
3
Bench Press (Barbell)
3 Sets
10-20 Reps
60%
4
Bench Press (Close Grip)
3 Sets
10 Reps
50%
5
Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
6
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@8
@9
@9.5
2
Bench Press (Wide Grip)
3 Sets
10 Reps
55%
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
5
Dips Between Chairs
2 Sets
AMRAP
@8