Chest focus (gym)

A focus block: run it for 6-8 weeks. Chest is trained twice a week, a heavier day and a higher-rep day (about 16 hard sets), with a back-and-legs day so pushing doesn't outgrow pulling.

Level: Intermediate
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Chest

The weekly sessions

Chest heavy

Exercise	Sets × reps	Rest	Technique
Bench press	3 × 6	150 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Incline dumbbell press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Cable fly	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Triceps pushdown	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Back and legs

Exercise	Sets × reps	Rest	Technique
Lat pulldown	3 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Seated cable row	3 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Leg press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Chest volume

Exercise	Sets × reps	Rest	Technique
Dumbbell bench press	3 × 10	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Dips	2 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Dumbbell fly	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Face pull	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.