8-week chest specialization program
v1by FitnessGrid
An evidence-based intermediate hypertrophy program focusing on mechanical tension, metabolic stress, and managed periodization for chest development.
Get an AI coach that uses this skill
FitnessGrid is an AI coach that plans your week and adapts as you go. Install 8-week chest specialization program and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.
- Your coach builds the week from this skill
- Adapts to your actual progress, not a static template
- Free to start — no credit card, ~60 seconds to set up
Procedure
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Verify User Level: Confirm the user has 1–3 years of consistent training experience to ensure they are prepared for the specialization volume (12–16+ sets/week).
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Phase I: Accumulation (Weeks 1-3):
- Create a weekly schedule with two sessions separated by at least 48 hours.
- Session A (Mechanical Tension):
- Incline DB Press: 3 sets x 6–8 reps (RPE 7-8).
- Flat Barbell/Machine Press: 3 sets x 8–10 reps.
- Weighted Dips (Forward Lean): 3 sets x 10–12 reps.
- Cable Flys (High-to-Low): 3 sets x 12–15 reps.
- Session B (Metabolic Stress):
- Machine Incline Press: 3 sets x 10–12 reps.
- DB Flat Press: 3 sets x 10–12 reps.
- Pec Deck/Seated Cable Flys: 3 sets x 12–15 reps.
- Push-ups (Weighted/Deficit): 3 sets x AMRAP.
- Set intensity to RPE 7–8 (2–3 RIR).
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Phase II: Deload (Week 4):
- Implement the Volume Reduction Method.
- Reduce sets by 50% (1–2 sets per exercise).
- Increase RIR to 4–5 (RPE 5–6) to clear systemic fatigue while maintaining intensity (load).
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Phase III: Peak Accumulation (Weeks 5-7):
- Increase volume to 14–16 sets per week by adding one additional set to primary compound movements.
- Increase intensity to RPE 8–9 (1–2 RIR).
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Phase IV: Testing (Week 8):
- Maintain volume (14–16 sets).
- Push to RPE 9–10 (0–1 RIR) for maximum effort before the end of the block.
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Implement Progressive Overload Logic:
- Instruct the user to prioritize reps first: hit the rep ceiling on all sets with perfect form.
- Once the ceiling is hit, increase load by 2.5%–5% (approx 5 lbs).
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Deliver Coaching Cues via Notes:
- All Presses: "Drive the shoulders into the bench" to stabilize scapulae.
- Dumbbell Press: "Press the dumbbells together at the top" for internal adduction.
- Flys: "Hug a giant tree" to maintain the arc.
- Incline: Ensure bench angle is ~30° to avoid excessive anterior deltoid dominance.
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Nutrition Setup:
- Use
compute_protein_targetto suggest 0.7–1g of protein per lb of body weight. - Advise a slight caloric surplus (~200–300 kcal) for the duration of the 8-week block.
- Use
