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CORECHEST ELITE — 8 Week Strength System

by Oluseyi O.
1 athletes joined

Program Description

is a structured 3-day-per-week training programme designed to prioritise chest development and core strength while maintaining complete body balance. Built using progressive overload principles, the system focuses approximately 45% of training volume on chest growth and 45% on abdominal conditioning, with supporting exercises strengthening the remaining muscle groups for stability, posture, and injury prevention. Across eight weeks, participants progress through foundation, volume, strength, and intensity phases, ensuring continuous adaptation and measurable improvement. The programme is suitable for gym or modified home training and is designed to improve muscular definition, functional strength, and overall physical performance. Programme Features Targeted chest hypertrophy training High-frequency core development Balanced full-body conditioning Progressive weekly overload Time-efficient 3-day schedule Suitable for beginner–intermediate progression

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 08:05
  • Last Edited
    Feb 25, 2026 09:19
Muscle Engagement
Front
Back
MuscleSet
Abs
21.9%
Front Delts
16.9%
Chest
16%
Triceps
15%
Lats
3.8%
Middle Delts
3.8%
Upper Back
3.8%
Quadriceps
3.8%
Glutes
3.8%
Hamstrings
3.8%
Rear Delts
1.9%
Calves
1.9%
Biceps
0.9%
Adductors
0.9%
Lower Back
0.9%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Plank
3
45 mins
-
6
Bicycle Crunch
3
20 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
12 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
30 mins
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Side Plank
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
12 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
2
1
15 reps
-
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
45 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Push Up (Incline)
4 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
1 Set
15 Reps
-
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
8
Plank
3 Sets
45 mins
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Push Up
3 Sets
15 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
5
Plank
3 Sets
45 mins
-
6
Bicycle Crunch
3 Sets
20 Reps
-
7
Hanging Knee Raise
3 Sets
12 Reps
-
8
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Lying Leg Raise
4 Sets
12 Reps
-
2
Russian Twist
4 Sets
20 Reps
-
3
Mountain Climber
3 Sets
30 mins
-
4
Abs Crunch (Weighted)
3 Sets
15 Reps
-
5
Goblet Squat
3 Sets
10 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
15 Reps
-
8
Side Plank
3 Sets
30 mins
-