Chest focused PPL

by Daniel M.

Program Description

This chest-focused PPL program is built for lifters training in a garage gym setup who want to see and feel chest growth within 4 weeks. The program uses: • Two chest-prioritized Push days (heavy + volume) • Balanced Pull and Leg days to support recovery and posture • Simple, repeatable progression without percentages • Equipment-friendly substitutions for limited setups Designed to work with: • Barbell & squat rack • Adjustable dumbbells • Single high cable pulley This program is ideal if you want: • Increased chest size and fullness • Bench and incline strength carryover • High-quality hypertrophy without excessive complexity • A realistic program that fits real-life schedules

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 15, 2026 05:33
Last Edited
Feb 17, 2026 07:18

Muscle Engagement

Front

Back

MuscleSet

Chest

17.3%

Front Delts

16.1%

Triceps

14.9%

Upper Back

10.4%

Lats

7.7%

Hamstrings

6.8%

Glutes

Biceps

5.7%

Quadriceps

4.2%

Calves

2.4%

Abs

2.1%

Rear Delts

1.8%

Middle Delts

1.8%

Adductors

1.2%

Forearms

0.9%

Lower Back

0.9%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

6 reps

RPE 8

Incline Bench Press (Dumbbell)

8-10 reps

RPE 7.5-8.5

Dip (Weighted)

6-10 reps

RPE 7

Chest Fly (Cable)

12-15 reps

RPE 7.5-8.5

RPE 8-9

RPE 9-9.5

Tricep Rope Push Down (Cable)

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

6 reps

RPE 8

Incline Bench Press (Dumbbell)

8-10 reps

RPE 7.5-8.5

Dip (Weighted)

6-10 reps

RPE 7

Chest Fly (Cable)

12-15 reps

RPE 7.5-8.5

RPE 8-9

RPE 9-9.5

Tricep Rope Push Down (Cable)

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

6 reps

RPE 8

Incline Bench Press (Dumbbell)

8-10 reps

RPE 7.5-8.5

Dip (Weighted)

6-10 reps

RPE 7

Chest Fly (Cable)

12-15 reps

RPE 7.5-8.5

RPE 8-9

RPE 9-9.5

Tricep Rope Push Down (Cable)

15 reps

RPE 7.5

Day 1

Bench Press (Barbell)

6 reps

RPE 8

Incline Bench Press (Dumbbell)

8-10 reps

RPE 7.5-8.5

Dip (Weighted)

6-10 reps

RPE 7

Chest Fly (Cable)

12-15 reps

RPE 7.5-8.5

RPE 8-9

RPE 9-9.5

Tricep Rope Push Down (Cable)

15 reps

RPE 7.5

Day 2

Lat Pulldown

10 reps

RPE 8

Bent Over Row (Barbell)

8 reps

RPE 7.5

Single Arm Row (Dumbbell)

10 reps

RPE 9.5

Face Pull

20 reps

RPE 7.5

Bicep Curl (Dumbbell)

12 reps

RPE 7.5

Day 2

Lat Pulldown

10 reps

RPE 8

Bent Over Row (Barbell)

8 reps

RPE 7.5

Single Arm Row (Dumbbell)

10 reps

RPE 9.5

Face Pull

20 reps

RPE 7.5

Bicep Curl (Dumbbell)

12 reps

RPE 7.5

Day 2

Lat Pulldown

10 reps

RPE 8

Bent Over Row (Barbell)

8 reps

RPE 7.5

Single Arm Row (Dumbbell)

10 reps

RPE 9.5

Face Pull

20 reps

RPE 7.5

Bicep Curl (Dumbbell)

12 reps

RPE 7.5

Day 2

Lat Pulldown

10 reps

RPE 8

Bent Over Row (Barbell)

8 reps

RPE 7.5

Single Arm Row (Dumbbell)

10 reps

RPE 9.5

Face Pull

20 reps

RPE 7.5

Bicep Curl (Dumbbell)

12 reps

RPE 7.5

Day 3

Squat (Barbell)

6 reps

RPE 8

RPE 8.5

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Pull Through (Cable)

12-15 reps

RPE 9

Standing Calf Raise

15 reps

RPE 7.5

Day 3

Squat (Barbell)

6 reps

RPE 8

RPE 8.5

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Pull Through (Cable)

12-15 reps

RPE 9

Standing Calf Raise

15 reps

RPE 7.5

Day 3

Squat (Barbell)

6 reps

RPE 8

RPE 8.5

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Pull Through (Cable)

12-15 reps

RPE 9

Standing Calf Raise

15 reps

RPE 7.5

Day 3

Squat (Barbell)

6 reps

RPE 8

RPE 8.5

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Pull Through (Cable)

12-15 reps

RPE 9

Standing Calf Raise

15 reps

RPE 7.5

Day 4

Incline Bench Press (Barbell)

8 reps

RPE 8.5

Bench Press (Barbell)

12 reps

RPE 8.5

Chest Fly (Cable)

12-15 reps

Push Up

AMRAP

Hamstring Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15-20 reps

Day 4

Incline Bench Press (Barbell)

8 reps

RPE 8.5

Bench Press (Barbell)

12 reps

RPE 8.5

Chest Fly (Cable)

12-15 reps

Push Up

AMRAP

Hamstring Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15-20 reps

Day 4

Incline Bench Press (Barbell)

8 reps

RPE 8.5

Bench Press (Barbell)

12 reps

RPE 8.5

Chest Fly (Cable)

12-15 reps

Push Up

AMRAP

Hamstring Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15-20 reps

Day 4

Incline Bench Press (Barbell)

8 reps

RPE 8.5

Bench Press (Barbell)

12 reps

RPE 8.5

Chest Fly (Cable)

12-15 reps

Push Up

AMRAP

Hamstring Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15-20 reps

Day 1

Bench Press (Barbell)

4 Sets

6 Reps

Incline Bench Press (Dumbbell)

4 Sets

8-10 Reps

@7.5-8.5

Dip (Weighted)

3 Sets

6-10 Reps

Chest Fly (Cable)

1 Set

12-15 Reps

@7.5-8.5

@8-9

@9-9.5

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

@7.5

Day 2

Lat Pulldown

6 Sets

10 Reps

Bent Over Row (Barbell)

4 Sets

8 Reps

@7.5

Single Arm Row (Dumbbell)

3 Sets

10 Reps

@9.5

Face Pull

3 Sets

20 Reps

@7.5

Bicep Curl (Dumbbell)

3 Sets

12 Reps

@7.5

Day 3

Squat (Barbell)

2 Sets

6 Reps

@8.5

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@7.5

Pull Through (Cable)

3 Sets

12-15 Reps

Standing Calf Raise

4 Sets

15 Reps

@7.5

Day 4

Incline Bench Press (Barbell)

4 Sets

8 Reps

@8.5

Bench Press (Barbell)

4 Sets

12 Reps

@8.5

Chest Fly (Cable)

4 Sets

12-15 Reps

Push Up

3 Sets

AMRAP

Hamstring Curl (Dumbbell)

3 Sets

15 Reps

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps