Chest focused PPL

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

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Lat Pulldown

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Pull Through (Cable)

Standing Calf Raise

Incline Bench Press (Barbell)

Push Up

Hamstring Curl (Dumbbell)

Lateral Raise (Dumbbell)

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