The Chestinator

Program Description

A six day hybrid upper lower split with an emphasis on the chest, shoulders and triceps. Muscle groups get hit at least twice a week, with a bro arm / accessory day. Workouts are an hour long and require dumbbells, a barbell, somewhere to do pull ups and dips, and a lat pull down / row cable machine. Access to an EZ curl bar, rings, safety squat bar, trap bar, loadable weight vest, and a belt squat machine will be optimal but not mandatory. Three, four-week mesocycles make up the training block. Each mesocycle starts off with reps in reserve, and by the fourth week maxes out effort and includes post failure lengthened partials or drop sets. After a mesocycle, RPE drops back as weight is increased. Exercise selection does not change much between mesocycles, allowing you ti dial in each movement’s technique and intensity.

Program Overview