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Muscle Builder: Chest & Back Hypertrophy Focus
by JL
38 athletes joined
Program Description
Muscle Builder: Chest & Back Focus *Intermediate This hypertrophy-focused workout plan emphasizes chest and back development by strategically increasing weekly set volume while keeping intensity at a moderate level. By progressively adding sets each week, you'll continuously challenge your muscles, promoting ongoing growth and progress. The plan ensures balanced muscle targeting, aiming to enhance both muscle size and strength over time. If you're new to any exercise, select a weight suitable for the prescribed reps and perceived exertion. Start each session with a 5-10 minute warm-up on an elliptical or treadmill. Rest periods between sets range from 1 to 2 minutes, adjusting based on exercise type. It is also recommended to do warm up sets before your working sets, especially with compound movements. Create a custom warm-up template with 3 sets. 30% for 10 reps 50% for 5 reps 100% for 2 reps On rest days, engage in light activity like mild weight training or cardio to facilitate active recovery. Feel free to swap exercises within the same muscle group, maintaining similar complexity (compound or isolation movements). Adjust rep ranges and intensity (perceived exertion) as needed, typically aiming for 8-12 reps for compound exercises and 10-16 reps for isolations. The program includes a Deload week to decrease intensity and volume, allowing for full recovery and injury prevention, supporting long-term strength and muscle gains.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 06:57
Last Edited
Jun 15, 2024 07:06
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Skull Crushers (Smith Machine)
3 Sets
4
Hack Squat
3 Sets
Day 2
1
Barbell Row
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Leg Curl
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
Day 3
1
Incline Bench Press (Barbell)
3 Sets
2
Bench Press (Smith Machine)
3 Sets
3
V-Handle Tricep Pushdown (Cable)
3 Sets
4
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
3 Sets
2
Lat Pulldown
3 Sets
3
Stiff Leg Deadlift
3 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 2
1
Barbell Row
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Leg Curl
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
Day 3
1
Incline Bench Press (Barbell)
3 Sets
2
Bench Press (Smith Machine)
3 Sets
3
V-Handle Tricep Pushdown (Cable)
3 Sets
4
Leg Extension
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Skull Crushers (Smith Machine)
3 Sets
5
Hack Squat
3 Sets
Day 4
1
Pull-Up (Assisted)
3 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Stiff Leg Deadlift
3 Sets
5
Bicep Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Skull Crushers (Smith Machine)
3 Sets
5
Hack Squat
3 Sets
Day 2
1
Barbell Row
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Prayer
3 Sets
4
Leg Curl
3 Sets
5
Incline Curl (Dumbbell)
4 Sets
Day 4
1
Incline Bench Press (Barbell)
3 Sets
2
Bench Press (Smith Machine)
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
4
V-Handle Tricep Pushdown (Cable)
3 Sets
5
Leg Extension
3 Sets
Day 5
1
Pull-Up (Assisted)
3 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Stiff Leg Deadlift
3 Sets
5
Bicep Curl (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Leg Raise (Captain's Chair)
3 Sets
4
Reverse Fly (Machine)
3 Sets
5
Calf Press (Leg Press Machine)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Skull Crushers (Smith Machine)
3 Sets
5
Hack Squat
3 Sets
Day 2
1
Barbell Row
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Prayer
3 Sets
4
Leg Curl
3 Sets
5
Incline Curl (Dumbbell)
4 Sets
Day 4
1
Incline Bench Press (Barbell)
3 Sets
2
Bench Press (Smith Machine)
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
4
V-Handle Tricep Pushdown (Cable)
3 Sets
5
Leg Extension
3 Sets
Day 5
1
Pull-Up (Assisted)
3 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Stiff Leg Deadlift
3 Sets
5
Bicep Curl (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Leg Raise (Captain's Chair)
3 Sets
4
Reverse Fly (Machine)
3 Sets
5
Calf Press (Leg Press Machine)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Leg Raise (Captain's Chair)
3 Sets
4
Reverse Fly (Machine)
3 Sets
5
Calf Press (Leg Press Machine)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Fly (Machine)
4 Sets
4
Skull Crushers (Smith Machine)
3 Sets
5
Hack Squat
3 Sets
Day 4
1
Incline Bench Press (Barbell)
3 Sets
2
Bench Press (Smith Machine)
3 Sets
3
Pec Fly (Dumbbell)
4 Sets
4
V-Handle Tricep Pushdown (Cable)
3 Sets
5
Leg Extension
3 Sets
Day 2
1
Barbell Row
3 Sets
2
Chest Supported Row (Machine)
4 Sets
3
Lat Prayer
4 Sets
4
Leg Curl
3 Sets
5
Incline Curl (Dumbbell)
4 Sets
Day 5
1
Pull-Up (Assisted)
3 Sets
2
Lat Pulldown
4 Sets
3
Chest Supported Row (Machine)
4 Sets
4
Stiff Leg Deadlift
3 Sets
5
Bicep Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Skull Crushers (Smith Machine)
3 Sets
3
Hack Squat
3 Sets
Day 2
1
Barbell Row
4 Sets
2
Leg Curl
3 Sets
3
Incline Curl (Dumbbell)
3 Sets
Day 3
1
Incline Bench Press (Barbell)
4 Sets
2
V-Handle Tricep Pushdown (Cable)
3 Sets
3
Leg Extension
3 Sets
Day 4
1
Lat Pulldown
4 Sets
2
Stiff Leg Deadlift
3 Sets
3
Bicep Curl (Barbell)
3 Sets