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The Bigger-Chest Training Program to Shock Your Pecs and Boost Your Bench Press

Keep your muscles guessing for a big and powerful chest, and an even bigger bench press.

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  • 3 weeks

  • 18

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Pump Up Your Pecs
James Michelfelder
Pump Up Your Pecs
James Michelfelder

Though commonly referred to as “muscle confusion” or simply “mixing it up,” the concept of changing your workouts regularly to ramp up muscle growth actually has a scientific name: “daily undulating periodization,” or DUP.

Studies show that DUP—changing the sets, reps, and loads you use each workout—prevents your body from ever adapting to your training and forces consistent muscle growth. That’s the approach we took this month to unstick your bench press and bulk up your pecs. It’ll set you up for a new personal best in the lift in just three weeks. More muscle, less confusion.

How It Works

To use DUP to increase strength, we’re setting up three different workouts per week. You’ll do a “heavy day,” on which you’ll use heavy weights to stimulate your central nervous system and recruit maximum muscle. Then you’ll perform a “volume day,” doing multiple sets with lighter loads to build work capacity. Finally, you’ll have a “power day,” when you focus on pushing weights as quickly as possible to help you overcome any sticking points in your bench-press range of motion.

While more traditional programs like linear periodization, which prescribes starting with lighter weights and gradually going heavier over time, remain more popular, research has been showing DUP to be more beneficial. In fact, a University of Arizona study found it to be twice as effective as the linear approach for building subjects’ bench-press strength.

Directions

Perform each workout (Day 1, 2, and 3) once a week. (You can do your lower-body training on the days in between.) Complete all sets for one exercise before moving on.

**Note that the sets and reps for some exercises change on a weekly basis, as indicated beside each exercise.

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 18

Bench Press

Equipment
Barbell
Sets
5
Reps
2
Rest
--
Use about 80% of your one-rep max weight and do 4 sets of 2 reps. On the fifth set, do as many reps as possible. Increase the weight by 5 to 10 pounds each week.
Exercise 2 of 18

Banded Press

Equipment
Sets
4
Reps
3, 2, 2, 2
Rest
--
How to
Work up to the heaviest weight you can use for 3 reps, then perform 3 more sets of 2 reps with that same load. Add 5 pounds to the bar every week.
Exercise 3 of 18

Bentover Row

Equipment
Barbell
Sets
4
Reps
6
Rest
--
Exercise 4 of 18

Pullup

Equipment
Pullup Bar
Sets
4
Reps
6-8
Rest
--
Exercise 6 of 18

Lying Triceps Extension

Equipment
Dumbbells
Sets
4
Reps
6-8
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 18

Bench Press

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Use about 60% of your max weight and perform 4 sets of 8 in Week 1. In Week 2, do 4 sets of 10; in Week 3 ,do 4 sets of 12. Use the same load each week. In Week 4, start the cycle again with a heavier weight, about 5 to 10 pounds more.
Exercise 11 of 18

Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
15-20
Rest
--
Exercise 12 of 18

Bentover Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
15-20
Rest
--
Exercise 13 of 18

Barbell Curl

Equipment
Sets
--
Reps
50, 75, or 100 total*
Rest
--
*If your current bench-press max is less than 200 pounds, perform 50 total reps, taking as many sets as necessary to hit that number. If you can bench 200 to 300 pounds, perform 75 total reps. If you can bench 300 pounds or more, perform 100 total reps.
Exercise 14 of 18

Lying Triceps Extension

Equipment
Dumbbells
Sets
--
Reps
50, 75, or 100 total*
Rest
--
Perform 50, 75, or 100 total reps according to your bench max, as you did for the curl, above.

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 18

Bench Press

Equipment
Barbell
Sets
6
Reps
3
Rest
--
Perform 6 sets of 3 reps in Week 1, using 70% of your max weight. In Week 2, do 8 sets of 3, and in Week 3, 10 sets of 3. Begin the cycle again in Week 4 with 2½ to 5% more weight.
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