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Best Chest Workout: 12-Week Aesthetic Training Plan
Every guy that’s ever hoisted a weight has had one primary goal in mind: building a bigger, stronger, upper body. What’s the most eye-catching part of that great torso? The chest, of course! A thick and sculpted chest is aesthetically pleasing as well as functional. Why is chest day everyone’s favorite training day? Simple: who does not want an aesthetic chest that grabs the attention of the opposite sex, and makes your friends envious? Creating the best workouchest takes a combination of the right exercises and willingness to put in the required work. A strong, powerful chest that looks good takes precise training, rest, and consistent nutrition from every angle. Well-developed pecs pop at the top, middle, and bottom and have clean, well-defined separation. Building a thick upper chest, in particular, will give the impression of serious size and strength.
Chest Workout: 12-Week Training Plan
Week 1-3
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Bench Press | 3 | 6,8,8,10,10 | 60-90 Seconds between sets |
| 1 | Dumbbell Incline Press | 2 | 8,8,10,10 | 60-90 seconds between sets |
| 1 | Dips | 2 | to failure | 60-90 seconds between sets |
| 1 | Push-ups | 1-2 | to failure | 60-90 seconds between sets |
| 2 | Decline Barbell Press | 2 | 8,8,10,10 | 60-90 seconds between sets |
| 2 | Dumbbell Fly | 2 | 15-20 each | 60-90 seconds between sets |
| 2 | Dumbbell Pullover | 1-2 | 10,10,12 | 60-90 seconds between sets |
| 2 | Push-ups | 1-2 | to failure | 60-90 seconds between sets |
Week 4-6
| Day | Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|---|
| 1 | Decline Dumbbell Press | 2 | 6,8,8,10 | 60-90 seconds between sets | |
| 1 | Dumbbell Pullover | 2 | 10,12,12,10 | 60-90 seconds between sets | |
| 1 | Cable Fly | 2 | 15-20 each | 60-90 seconds between sets | |
| 1 | Clap Push-up | 1 | to failure | 60-90 seconds between sets | |
| 2 | Dumbbell Bench Press | 3 | 8,8,10,10,12 | 60-90 seconds between sets | |
| 2 | Barbell Incline Press | 2 | 8,10,10,12 | 60-90 seconds between sets | |
| 2 | Dumbbell Fly | 2 | 15-20 each | 60-90 seconds between sets | |
| 2 | Dips | 2 | to failure | 60-90 seconds between sets |
Week 7-9
| Day | Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|---|
| 1 | Dumbbell Bench Press | 3 | 6,8,10,8,6 | 60-90 seconds between sets | |
| 1 | Dumbbell Decline Press | 2 | 8,10,10,8 | 60-90 seconds between sets | |
| 1 | Dumbbell Fly | 1 | 15-20 each | 60-90 seconds between sets | |
| 1 | Wide Grip Push-up | 2 | to failure | 60-90 seconds between sets | |
| 2 | Barbell Incline Press | 2 | 6,8,10,8 | 60-90 seconds between sets | |
| 2 | Dumbbell Pullover | 2 | 12,10,10,12 | 60-90 seconds between sets | |
| 2 | Cable Fly | 2 | 15-20 each | 60-90 seconds between sets | |
| 2 | Dips | 2 | to failure | 60-90 seconds between sets |
Week 10-12
| Day | Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|---|
| 1 | Dumbbell Bench Press | 3 | 6,8,10,8,6 | 60-90 seconds between sets | |
| 1 | Dumbbell Decline Press | 2 | 8,10,10,8 | 60-90 seconds between sets | |
| 1 | Dumbbell Fly | 1 | 15-20 each | 60-90 seconds between sets | |
| 1 | Wide Grip Push-up | 2 | to failure | 60-90 seconds between sets | |
| 2 | Barbell Incline Press | 2 | 6,8,10,8 | 60-90 seconds between sets | |
| 2 | Dumbbell Pullover | 2 | 12,10,10,12 | 60-90 seconds between sets | |
| 2 | Cable Fly | 2 | 15-20 each | 60-90 seconds between sets | |
| 2 | Dips | 2 | to failure | 60-90 seconds between sets |
Training Guidelines for maximum aesthetic results
1. Nutrition
One of the main keys to building an aesthetic chest is nutrition. Consume 0.8 or more grams of protein daily. Focus on getting this from sources such as lean beef, fatty fish like salmon and tuna, chicken, lean pork, and turkey. Add in protein from plant sources like nuts and different varieties of legumes. Top it all off with whey protein from 2% milk and casein protein from regular fat cottage cheese. Make sure to eat lots of fresh vegetables, particularly those that are high in iron. Stick with fruits that have a low glycemic index. Avoid fried and heavily processed foods.
2. Rest
Sleep eight hours every night and allow 72 hours of recovery between chest workouts.
3. Supplementation
Use supplements including creatine monohydrate and BCAA’s as needed to tweak size and definition.
4. Warm up
Perform two sets of barbell bench press with a light weight for 10 to 15 reps at the beginning of each session.
5. Intensity
Add weight as the reps decrease; shoot for a strong pump rather than trying to push maximum poundage.
6. Technique
Maintain strict form with every rep of each exercise, and do not add weight until this is possible.
7. Conditioning
Use High-Intensity Interval Training (HIIT) three times per week for 15 to 30 minutes each session. Do this on off days to blast away body fat and create those clean, aesthetic, lines.
Why don’t sets and reps match up?
Example:
sets – 3 reps – x,x,x,x,x Shouldn’t it be sets -3, reps x,x,x ?