Chest & Forearms focus 2026

Chest & Forearms focused 4x per week upper-lower program for intermediate to advanced experience level. 

After upper days, do wrist curls. After lower days, stretch.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Zercher Deadlift

Leg Extension

Lying Leg Curl

Seated Calf Raise

Neck Curl

Hanging Leg Raise

Lower 2

Dip (Weighted)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Bicep Curl (EZ Bar)

Incline Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper 2

Squat (Barbell)

Abs Crunch (Machine)

Lower 1

Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

Seated Row (Machine)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Upper 1

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