8 Week Chest Program

By Alex Eubank
Week 1
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (high to low) 2 10 50 sec
Day 1 Chest Incline DB Bench 5 8 70 sec
Day 1 Chest Pec Deck 4 12 70 sec 1,2,3
Day 1 Chest Dips 4 AMRAP 45 sec
Day 1 Back Wide Grip Pulldown 5 15 50 sec
Day 1 Back Seated Cable Row (close grip) 4 12 50 sec 1,2,3
Day 1 Back Close Grip Pulldown 4 10 50 sec 1,2,3

Day 2 Leg Leg Curl 4 15 45 sec 1,2,3

Day 2 Leg Hack Squat 5 10 60 sec 1,2,3
Day 2 Leg Deadlift 5 10 70 sec
Day 2 Leg Leg Extension 4 AMRAP 45 sec
Day 2 Leg Seated Calf Raise 5 15 45 sec 1,2,3

Day 3 Chest Incline BB Bench 5 15,8,6,6,6 70 sec

Day 3 Chest Pec Deck 4 15 50 sec 1,2,3
Day 3 Chest Plate Loaded Bench Incline 5 12 60 sec 1,2,3
Day 3 Tricep Rope Extension 4 15 45 sec 1,2,3
Day 3 Tricep BB Skullcrusher 4 8 45 sec

Day 4 Shoulder Lateral Raises 4 15 45 sec

Day 4 Shoulder DB Shoulder Press 5 10 60 sec
Day 4 Shoulder Rear Delt Fly (DB) 4 15 50 sec
Day 4 Bicep Incline DB Curl 4 10 60 sec
Day 4 Bicep Cable Hammer Curl 4 15 50 sec 1,2,3
Day 4 Tricep Straight Bar Extension 4 12 50 sec 1,2,3
Day 4 Tricep Cable Skulllcrusher 4 12 50 sec

Day 5 Chest Cable Flys (low to high) 4 15 45 sec

Day 5 Chest Flat DB Bench 5 10 70 sec 1,2,3
Day 5 Chest Flat DB Flys 4 15 60 sec 1,2,3
Day 5 Back Straight Arm Pulldown 4 15 45 sec
Day 5 Back BB Row 5 12 70 sec
Day 5 Back Seated Cable Row (wide grip) 4 12 50 sec

Day 6 Leg Leg Extension 4 15 45 sec 1,2,3

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec
Day 6 Leg Leg Press 5 10 70 sec
Day 6 Leg Standing Calf Raise 5 15 45 sec 1,2,3
Day 6 Leg Walking Lunges 5 20+ 45 sec

Week 2 Sets Reps Rest Tempo

Day 1 Chest Pushups 3 20-25 50 sec 1,1,3

Day 1 Chest Incline DB Bench 4 8 60 sec
Day 1 Chest Flat BB Bench 4 10 60 sec
Day 1 Chest Incline DB Flys 4 12 50 sec 1,1,3
Day 1 Back Close Grip Pulldown 5 15 60 sec
Day 1 Back Low Row 4 10 60 sec
Day 1 Back DB Row 4 10 60 sec

Day 2 Leg Leg Press 5 15 50 sec

Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec
Day 2 Leg Leg Curl 4 12 50 sec 1,1,3
Day 2 Leg Leg Extension 4 12 50 sec 1,1,3
Day 2 Leg Seated Calf Raise 4 15 45 sec
Day 2
Day 3 Chest Flat BB Bench 5 12,8,6,6,6 70 sec
Day 3 Chest Incline DB Bench 5 8 60 sec
Day 3 Chest Pec Deck 4 15 45 sec 1,2,4
Day 3 Tricep Rope Extension 4 12 45 sec 1,2,3
Day 3 Tricep One Arm Overhead Extension 4 12 45 sec

Day 4 Shoulder Seated Lateral Raises 4 12 45 sec

Day 4 Shoulder DB Shoulder Press 4 8 60 sec 1,1,3
Day 4 Shoulder Rear Delt Fly (cable) 4 15 45 sec
Day 4 Bicep BB Curl 4 8 60 sec
Day 4 Bicep Reverse Grip Curl 4 15 45 sec
Day 4 Tricep BB Skullcrusher 4 8 60 sec
Day 4 Tricep Close Grip Bench 4 12 60 sec 1,1,3

Day 5 Chest Pec Deck 5 12 45 sec 1,1,4

Day 5 Chest Flat DB Bench 5 10 50 sec
Day 5 Chest Cable Flys (low to high) 4 15 45 sec 1,1,4
Day 5 Back Wide Grip Pulldown 5 12 45 sec
Day 5 Back Straight Arm Pulldown 4 12 45 sec 1,2,3
Day 5 Back Seated Cable Row (close grip) 4 10 45 sec

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Leg Extension 4 15 50 sec 1,2,3
Day 6 Leg Leg Press 4 12 50 sec 1,2,3
Day 6 Leg Walking Lunges 4 20-25 40 sec
Day 6 Leg Seated Calf Raise 5 12 40 sec

Week 3 Sets Reps Rest Tempo

Day 1 Chest Cable Flys (high to low) 3 15 45 sec 1,2,3
Day 1 Chest Incline BB Bench 4 10 60 sec
Day 1 Chest Flat DB Bench 4 10 60 sec 1,1,3
Day 1 Chest Incline DB Flys 4 12 50 sec
Day 1 Back Wide Grip Pullup 5 AMRAP 60 sec
Day 1 Back Close Grip Pulldown 4 12 50 sec 1,1,3
Day 1 Back DB Row 5 12 60 sec

Day 2 Leg Leg Curl 5 12 50 sec 1,1,2

Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec
Day 2 Leg Leg Extension 4 15 50 sec 1,1,2
Day 2 Leg Leg Press 4 12 50 sec
Day 2 Leg Seated Calf Raise 3 15 45 sec
Day 2 Leg Standing Calf Raise 3 12 45 sec

Day 3 Chest Flat DB Bench 5 12,8,6,6,6 70 sec

Day 3 Chest Incline BB Bench 5 8 60 sec 1,2,3
Day 3 Chest Pec Deck 4 15 60 sec
Day 3 Tricep Straight Bar Extension 4 12 45 sec 1,1,3
Day 3 Tricep One Arm Cable Extension 4 10 45 sec

Day 4 Shoulder DB Shoulder Press 4 12 60 sec 1,1,2

Day 4 Shoulder BB Shoulder Press 4 6 60 sec
Day 4 Shoulder Seated Lateral Raises 4 15 45 sec
Day 4 Bicep Cable BB Curl 4 12 45 sec 1,1,3
Day 4 Bicep Cable Hammer Curl 4 15 45 sec
Day 4 Tricep Cable Skulllcrusher 4 12 60 sec
Day 4 Tricep Rope Extension 4 12 45 sec 1,1,3

Day 5 Chest Pushups 4 AMRAP 50 sec

Day 5 Chest Plate Loaded Bench Flat 5 10 50 sec 1,2,3
Day 5 Chest Flat DB Flys 4 12 50 sec
Day 5 Back Seated Cable Row (close grip) 5 12 50 sec
Day 5 Back Underhand Pulldown 4 12 50 sec 1,1,3
Day 5 Back Straight Arm Pulldown 4 15 50 sec

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Leg Press 4 12 50 sec
Day 6 Leg Leg Curl 4 15 50 sec 1,2,3
Day 6 Leg Hack Squat 4 10 60 sec 1,1,3
Day 6 Leg Standing Calf Raise 5 15 40 sec

Week 4 Sets Reps Rest Tempo

Day 1 Chest Cable Flys (low to high) 3 15 45 sec 1,2,3

Day 1 Chest Incline DB Bench 4 12 60 sec
Day 1 Chest Plate Loaded Bench Flat 4 10 60 sec
Day 1 Chest Pushups 4 AMRAP 50 sec 1,1,3
Day 1 Back BB Row 5 10 60 sec
Day 1 Back Wide Grip Pulldown 4 15 50 sec
Day 1 Back One Arm Row Machine 5 12 60 sec 1,1,3

Day 2 Leg Leg Curl 5 12 50 sec

Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec
Day 2 Leg Hack Squat 4 12 60 sec 1,2,3
Day 2 Leg Leg Extension 4 12 45 sec 1,1,3
Day 2 Leg Seated Calf Raise 3 12 45 sec
Day 2 Leg Standing Calf Raise 3 12 45 sec

Day 3 Chest Incline DB Bench 5 12,8,6,6,6 70 sec

Day 3 Chest Flat DB Bench 5 8 60 sec 1,1,3
Day 3 Chest Cable Flys (high to low) 4 15 45 sec 1,2,3
Day 3 Tricep BB Skullcrusher 4 10 45 sec
Day 3 Tricep One Arm Cable Extension 4 12 45 sec
Day 4 Shoulder Seated Lateral Raises 4 12 50 sec
Day 4 Shoulder DB Shoulder Press 4 8 60 sec 1,1,3
Day 4 Shoulder Rear Delt Fly (DB) 4 12 45 sec
Day 4 Bicep DB Curl (alternate) 4 12 45 sec
Day 4 Bicep Preacher Curl 4 10 45 sec 1,2,3
Day 4 Tricep Rope Extension 4 12 45 sec
Day 4 Tricep Close Grip Bench 4 8 45 sec 1,2,3

Day 5 Chest Flat DB Flys 4 12 50 sec 1,1,3

Day 5 Chest Plate Loaded Bench Incline 5 10 60 sec
Day 5 Chest Flat DB Bench 4 12 60 sec 1,2,3
Day 5 Back Close Grip Pulldown 5 12 50 sec
Day 5 Back One Arm Row Machine 4 10 50 sec
Day 5 Back Underhand Pulldown 4 12 50 sec 1,2,3

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Hack Squat 4 12 60 sec 1,1,3
Day 6 Leg Leg Extension 4 15 50 sec
Day 6 Leg Leg Curl 4 12 50 sec 1,1,4
Day 6 Leg Seated Calf Raise 5 15 40 sec

Week 5
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Flat DB Fly 4 12 50 sec 1,1,4
Day 1 Chest Plate Loaded Bench Decline 5 10 60 sec
Day 1 Chest Cable Cross Over (high to low) 5 12 50 sec 1,2,3
Day 1 Shoulder Smith machine Shoulder Press 5 10 60 sec
Day 1 Shoulder Lateral Raises 5 12 50 sec
Day 1 Back Wide Grip Pulldown 4 12 50 sec 1,2,3
Day 1 Back BB Row 4 10 60 sec
Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec
Day 2 Leg Leg Press 5 12 60 sec 1,2,3
Day 2 Leg Hack Squat 4 8 60 sec
Day 2 Leg Leg Extension 4 12 50 sec 1,2,3
Day 2 Leg Seated Calf Raise 3 12 45 sec
Day 2 Leg Standing Calf Raise 3 12 45 sec

Day 3 Chest Incline DB Bench 5 12,8,6,6,6 70 sec

Day 3 Chest Pec Deck 5 12 60 sec 1,1,4
Day 3 Chest Flat DB Bench 4 12 60 sec
Day 3 Tricep Close Grip Bench 4 8 60 sec 1,2,3
Day 3 Tricep One Arm Overhead Extension 4 12 45 sec

Day 4 Shoulder DB Front Raise 4 12 50 sec

Day 4 Shoulder DB Shoulder Press 4 10 60 sec 1,1,3
Day 4 Shoulder Rear Delt Fly (cable) 4 15 45 sec
Day 4 Bicep Cable BB Curl 4 8 45 sec 1,2,3
Day 4 Bicep BB Curl 4 12 45 sec
Day 4 Tricep BB Skullcrusher 4 8 45 sec
Day 4 Tricep Rope Extension 4 12 45 sec 1,2,3

Day 5 Chest Incline DB Flys 4 12 50 sec 1,1,3

Day 5 Chest Incline BB Bench 5 8 60 sec
Day 5 Chest Plate Loaded Bench Flat 4 8 60 sec 1,2,3
Day 5 Back Low Row 5 12 60 sec
Day 5 Back Wide Grip Pulldown 4 10 50 sec 1,2,3
Day 5 Back One Arm Row Machine 4 10 50 sec

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Leg Press 4 15 60 sec 1,2,3
Day 6 Leg Leg Extension 4 12 50 sec
Day 6 Leg Walking Lunges 4 AMRAP 50 sec
Day 6 Leg Seated Calf Raise 5 15 40 sec

Week 6
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Pec Deck 4 15 45 sec 1,2,3
Day 1 Chest Plate Loaded Bench Incline 5 8 60 sec
Day 1 Chest Cable Cross Over (high to low) 5 12 50 sec
Day 1 Shoulder DB Shoulder Press 5 10 60 sec 1,1,3
Day 1 Shoulder Lateral Raises 5 12 50 sec
Day 1 Back Underhand Pulldown 4 12 50 sec
Day 1 Back DB Row 4 12 50 sec 1,1,4

Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec

Day 2 Leg Leg Extension 4 12 50 sec
Day 2 Leg Leg Curl 4 12 50 sec 1,1,3
Day 2 Leg Walking Lunges 3 AMRAP 50 sec 1,2,3
Day 2 Leg Sissy Squat 3 15 50 sec
Day 2 Leg Standing Calf Raise 3 12 45 sec

Day 3 Chest Incline BB Bench 5 12,8,6,6,6 70 sec

Day 3 Chest Flat DB Flys 5 12 50 sec 1,1,3
Day 3 Chest Flat DB Bench 4 8 60 sec 1,1,3
Day 3 Tricep Rope Extension 4 12 50 sec
Day 3 Tricep Close Grip Bench 4 8 60 sec

Day 4 Shoulder Seated Lateral Raises 4 12 50 sec

Day 4 Shoulder BB Shoulder Press 4 8 60 sec 1,1,3
Day 4 Shoulder Rear Delt Fly (DB) 4 12 45 sec
Day 4 Bicep BB Curl 4 8 45 sec
Day 4 Bicep Hammer Curls 4 10 45 sec 1,2,3
Day 4 Tricep Straight Bar Extension 4 8 45 sec
Day 4 Tricep DB Skullcrusher 4 10 45 sec 1,1,3

Day 5 Chest Plate Loaded Bench Decline 4 12 60 sec 1,1,3

Day 5 Chest Flat DB Bench 5 10 60 sec
Day 5 Chest Dips 4 AMRAP 60 sec 1,2,3
Day 5 Back Close Grip Pulldown 5 12 50 sec
Day 5 Back Seated Cable Row (close grip) 4 12 50 sec
Day 5 Back DB Row 4 8 60 sec 1,2,3

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Hack Squat 4 15 60 sec 1,1,3
Day 6 Leg Leg Curl 4 12 50 sec
Day 6 Leg Walking Lunges 4 AMRAP 50 sec 1,1,4
Day 6 Leg Standing Calf Raise 5 15 40 sec

Week 7
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (high to low) 4 12 45 sec 1,1,4
Day 1 Chest Plate Loaded Bench Flat 5 10 60 sec
Day 1 Chest Flat BB Bench 5 10 60 sec
Day 1 Shoulder Lateral Raises 5 12 60 sec 1,2,3
Day 1 Shoulder Smith machine Shoulder Press 5 10 60 sec
Day 1 Back One Arm Row Machine 4 12 50 sec
Day 1 Back Seated Cable Row (close grip) 4 12 50 sec 1,1,3

Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec

Day 2 Leg Hack Squat 5 12 60 sec
Day 2 Leg Leg Press 4 12 60 sec 1,2,3
Day 2 Leg Walking Lunges 3 AMRAP 50 sec 1,1,3
Day 2 Leg Seated Calf Raise 4 15 50 sec
Day 2
Day 3 Chest Flat DB Bench 5 12,8,6,6,6 70 sec
Day 3 Chest Pec Deck 5 12 50 sec 1,1,3
Day 3 Chest Plate Loaded Bench Decline 4 10 60 sec 1,2,3
Day 3 Tricep Straight Bar Extension 4 12 50 sec
Day 3 Tricep Cable Skulllcrusher 4 12 50 sec

Day 4 Shoulder DB Front Raise 4 12 50 sec

Day 4 Shoulder DB Shoulder Press 4 8 60 sec 1,1,4
Day 4 Shoulder Rear Delt Fly (cable) 4 12 45 sec
Day 4 Bicep Hammer Curls 4 12 45 sec
Day 4 Bicep Reverse Grip Curl 4 12 45 sec 1,2,3
Day 4 Tricep BB Skullcrusher 4 8 45 sec
Day 4 Tricep One Arm Overhead Extension 4 12 45 sec 1,2,3

Day 5 Chest Pec Deck 4 12 50 sec 1,1,4

Day 5 Chest Flat BB Bench 5 8 60 sec
Day 5 Chest Dips 4 AMRAP 60 sec 1,2,3
Day 5 Back Low Row 5 10 60 sec
Day 5 Back Seated Cable Row (wide grip) 4 12 60 sec
Day 5 Back Straight Arm Pulldown 4 15 50 sec 1,2,3

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Leg Press 4 15 60 sec 1,1,3
Day 6 Leg Leg Curl 4 12 50 sec
Day 6 Leg Leg Extension 4 12 50 sec 1,1,4
Day 6 Leg Standing Calf Raise 5 15 40 sec

Week 8
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Flys (low to high) 4 12 45 sec 1,1,3
Day 1 Chest Plate Loaded Bench Incline 5 10 60 sec
Day 1 Chest Incline DB Bench 5 10 60 sec
Day 1 Shoulder Seated Lateral Raises 5 15 50 sec 1,2,3
Day 1 Shoulder DB Shoulder Press 5 10 60 sec
Day 1 Back Close Grip Pulldown 4 12 50 sec
Day 1 Back Straight Arm Pulldown 4 10 50 sec 1,1,3

Day 2 Leg Deadlift 5 10,8,6,6,6 70 sec

Day 2 Leg Leg Press 5 15 60 sec
Day 2 Leg Hack Squat 4 12 60 sec 1,1,4
Day 2 Leg Sissy Squat 3 15 50 sec 1,2,3
Day 2 Leg Standing Calf Raise 4 15 50 sec
Day 2

Day 3 Chest Incline DB Bench 5 12,8,6,6,6 70 sec

Day 3 Chest Pec Deck 5 12 50 sec 1,1,3
Day 3 Chest Flat DB Flys 4 10 50 sec 1,2,3
Day 3 Tricep BB Skullcrusher 4 8 60 sec
Day 3 Tricep DB Skullcrusher 4 10 50 sec

Day 4 Shoulder Lateral Raises 4 12 50 sec

Day 4 Shoulder Smith machine Shoulder Press 4 10 60 sec 1,2,3
Day 4 Shoulder DB Shoulder Press 4 10 60 sec
Day 4 Bicep Incline DB Curl 4 15 45 sec
Day 4 Bicep Cable BB Curl 4 12 45 sec 1,1,4
Day 4 Tricep DB Skullcrusher 4 10 45 sec
Day 4 Tricep Close Grip Bench 4 8 60 sec 1,1,4

Day 5 Chest Incline DB Flys 4 12 50 sec 1,2,3

Day 5 Chest Incline BB Bench 5 8 60 sec
Day 5 Chest Pushups 4 AMRAP 45 sec 1,1,3
Day 5 Back Wide Grip Pullup 5 AMRAP 45 sec
Day 5 Back BB Row 4 8 60 sec
Day 5 Back Low Row 4 12 60 sec 1,2,3

Day 6 Leg BB Squat 5 12,8,6,6,6 70 sec

Day 6 Leg Hack Squat 4 10 60 sec 1,1,3
Day 6 Leg Leg Curl 4 12 50 sec
Day 6 Leg Leg Extension 4 12 50 sec 1,1,3
Day 6 Leg Seated Calf Raise 5 15 40 sec
Muscle Category Chest Back Shoulder Bicep
Chest Incline BB Bench Wide Grip Pulldown Lateral Raises BB Curl
Back Incline DB Bench Underhand Pulldown Seated Lateral Raises Cable BB Curl
Shoulder Flat BB Bench Close Grip Pulldown 6 ways Cable Hammer Curl
Bicep Flat DB Bench Straight Arm Pulldown DB Shoulder Press DB Curl (alternate)
Tricep Cable Flys (low to high) BB Row BB Shoulder Press Incline DB Curl
Leg Cable Flys (high to low) Seated Cable Row (close grDB Front Raise Preacher Curl
Flat DB Flys Seated Cable Row (wide grRear Delt Fly (DB) Reverse Grip Curl
Incline DB Flys One Arm Row Machine Rear Delt Fly (cable) Hammer Curls
Pec Deck Low Row Smith machine Shoulder Press
Plate Loaded Bench InclinWide Grip Pullup
Pushups DB Row
Plate Loaded Bench Flat Smith Machine Row
Plate Loaded Bench Decline
Dips
Smith Machine Incline
Tricep Leg
Rope Extension BB Squat
Straight Bar Extension Hack Squat
Cable Skulllcrusher Leg Press
BB Skullcrusher Leg Extension
One Arm Overhead ExtensLeg Curl
One Arm Cable ExtensionDeadlift
Close Grip Bench Walking Lunges
DB Skullcrusher Wall Sit
Sissy Squat
Seated Calf Raise
Standing Calf Raise