01 · chest
Flat dumbbell bench press
2x20 · RPE 9
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build_muscle · intermediate
Chest Focus
by Andrey Skoromny
9-week chest specialization run in two mesocycles. Heavy compound work pairs with cable and fly isolation for thickness and shape.
Structure
Mesocycle 1
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
Mesocycle 2
4 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
Sample session
6 exercises · 48 min · ~240 kcalA peek inside Day 1 of Chest Focus. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · back
Assisted pull-ups
3x20 · RPE 9
03 · back
Chest-supported incline dumbbell row (30°)
3x10 · RPE 7
04 · back
Single-arm seated cable row
3x15 · RPE 7
05 · back
Close-grip lat pulldown
3x12 · RPE 7
06 · core
Decline bench crunch
3x10 · RPE 8
ready when you are
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