Male
BUILD CHEST
At a glance
- Weeks
- 16
- Days a week
- 4–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
A hypertrophy program training all key muscle groups with extra emphasis on chest, prioritised first in upper body sessions 3x/week. Get jacked everywhere!
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Men who prioritise chest development.
What makes it different?
Chest is trained first in upper body sessions three times per week for maximum emphasis, while all other muscle groups are still trained.
Primary Goal
Muscle building (hypertrophy), chest-specialised.
Description
A full-body hypertrophy program designed to prioritise chest development. You'll still train all major muscle groups, but the weekly structure is adjusted to emphasise the pecs: targeting upper, mid, and lower divisions across three sessions per week. Volume is distributed strategically to support frequency without overloading any single session.
Expect strength gains in pressing movements alongside continued growth in shoulders, back, and legs. Best suited for lifters aiming to improve chest size and strength while maintaining full-body progress.
Difficulty
Suitable for intermediate to advanced lifters
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Bias towards chest exercise volume
Schedule
2 training splits available
- 5 days: 3 upper / 2 lower
- 4 days: 3 upper / 1 lower
Training split
16 weeks, in 4 four-week phases
- Upper body
- Lower body
- Upper body
- Rest
- Upper body
- Lower body
- Rest
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Upper body
- Rest
An example week. Move the sessions to the days that suit you.
