3 Week Chest Program:

This 3-Week Program is geared to Strengthen Your Pecs and increase your 2-rep max (2RM) bench press! It is a three day a week program, written to be done every other day -i.e. Monday, Wednesday, Friday-. If you choose to train more than 3 days, be sure that your extra days do not interfere with your bench press goals. In between days (i.e., Tuesday, Thursday) can be good for a light cardio or leg day.

Each day the rear delt flyes serve as a warm-up for the coming workout, and each day you will train a different grip -shoulder position-. Weights used for the bench press will be determined based on your 2RM. For instance, if your 2RM is 100 pounds, then W1D1 bench is 80% of your 2RM, W1D2 incline bench is 70% of your 2RM, W1D3 bench is 75% of your 2RM. Day 1 is a strength focused flat bench, Day 2 is more hypertrophy focused incline bench, and Day 3 is power focused flat bench. And every week we'll increase your bench variations by 5 pounds.

The program starts off moderate, and once you complete one cycle, use the fourth week to re-test your 2RM and de-load the rest of the week. After the off week, run the program again.

W1D1 – Strength Bench

W1D2 – Hypertrophy Incline Bench

W1D3 – Power Bench

W2D1 – Strength Bench

W2D2 – Hypertrophy Incline Bench

W2D3 – Power Bench

W3D1 – Strength Bench

W3D2 – Hypertrophy Incline Bench

W3D3 – Power Bench

Week 1: Let’s start this program off with a good start. Aim to establish a consistent bedtime and wake up time if you do not already have one. Meal prep or create a grocery list for the week ahead (proper sleep and nutrition are vital for progress). In the gym focus on good form and breathing now so that as the program progresses in intensity proper technique will be established.

Week 2: Keep up the good work, be sure to rest in between training days as needed.

Week 3: Final week before an off week and beginning Week 1 over again! Stay the course and reap the rewards!

Week 4: De-Load and Retest

Week 5: Run Program Again