MUSCLE GAIN · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
30-Day Chest Focus workout program
30-day chest-emphasis program. Two heavy chest days + three supporting days (pull, legs, shoulders, arms) per week. Who this is for: lifters who want bigger pecs over a month.
30-week block · sessions repeat each week
The workouts
Day 1 — Chest Heavy
- Bench Press (Barbell)3 × 8
- Incline Bench Press (Barbell)3 × 8
- Decline Bench Press (Barbell)3 × 10
- Chest Fly (Dumbbell)3 × 12
- Triceps Pushdown3 × 12
Day 2 — Pull
- Bent Over Row (Barbell)3 × 8
- Pull Up3 × 6
- Lat Pulldown (Cable)3 × 12
- Seated Cable Row - V Grip (Cable)3 × 12
- Face Pull3 × 15
- Bicep Curl (Barbell)3 × 10
Day 3 — Legs
- Squat (Barbell)3 × 8
- Romanian Deadlift (Barbell)3 × 10
- Leg Press (Machine)3 × 12
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Calf Press (Machine)3 × 20
Day 4 — Shoulders & Arms
- Overhead Press (Dumbbell)3 × 10
- Lateral Raise (Dumbbell)3 × 15
- Rear Delt Reverse Fly (Dumbbell)3 × 15
- Bicep Curl (Dumbbell)3 × 12
- Hammer Curl (Dumbbell)3 × 12
- Triceps Extension (Dumbbell)3 × 12
- Triceps Rope Pushdown3 × 12
Day 5 — Chest Pump
- Incline Bench Press (Dumbbell)3 × 12
- Chest Press (Machine)3 × 12
- Cable Fly Crossovers3 × 15
- Chest Fly (Machine)3 × 15
- Bench Press (Dumbbell)3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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