CORECHEST ELITE — 8 Week Strength System

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Up (Incline)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Pullover (Dumbbell)

Standing Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Plank

🏋️  Chest + Upper Body

Incline Bench Press (Dumbbell)

Push Up

Bicycle Crunch

Hanging Knee Raise

Tricep Dip (Bodyweight)

Chest Focus + Abs (Primary Str

Lying Leg Raise

Russian Twist

Mountain Climber

Abs Crunch (Weighted)

Goblet Squat

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Side Plank

Core Priority + Lower Body

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