4 Week Plateau Busting Chest Workout

The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through that plateau.

Workout Summary

Build Muscle
Single Muscle Group
Advanced
1
Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball
Male & Female

Workout Description

The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. You can cycle this routine into your current weekly muscle building workout.

This workout is designed for intermediate to advanced lifters. Some of the techniques used are very stressful on the body, and may cause an injury. As always, you should do a thorough warmup before your session.

There are 4 workouts listed below, which you should use over 4 weeks. Just replace your current chest routine with this one. As always, you won't get anything out of this chest workout if you don't have the diet and calories to back it up!

Weekly Workout Schedule:

Week 1 - Chest Routine
Chest
Exercise Sets Reps
Swiss Ball Dumbbell Press (see instructions) 4 10
Incline Bench Press followed by pushups 4 8
Chest Dips 4 Max
Cable Crossovers (see instructions) 4 15
Notes
  • Swiss ball dumbbell press:
    Use alternate arms and 3-1-3 rep timing. Focus on squeezing the muscle at the top of the movement and keeping the tension on the muscle throughout the whole set.
  • Incline bench:
    After each set hit the ground for as many pushups as possible with slow rep timing.
  • Cable crossovers:
    We're looking for complete control here, ultra slow and controlled. Huge squeeze in the middle. Concentrate on muscle pump!
Week 2 - Chest Routine
Chest
Exercise Sets Reps
Chest Dips (weighted if possible) 4 12,10,8,8
Bench Press/Dumbbell Fly superset 4 8 bench/12 flys
Bench Cable Flys/Pushups superset 4 12 flys/MAX pushups
Notes
  • Chest Dips:
    Slow movement. Add weight if you can. Lean forward to emphasize pecs.
  • Bench superset:
    Heavy benching followed by 12 slow flys. Keep arms wide and low for good stretch and squeeze on contraction at the top of exercise.
Week 3 - Chest Routine
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4 10
Barbell Bench Press 4 8-10
Incline Dumbbell Flys 3 12
Cable Crossovers 3 12
Notes
  • Slow reps, perfect form. No intensity exercises this week, preparing for drop sets next week.
Week 4 - Chest Routine
Chest
Exercise Sets Reps
Dumbbell Bench Press (Drop Set) 4 Max
Bench Press (see instructions) 4 12
Cable Crossovers (Drop Set) 4 Max
Notes
  • Dumbbell bench press drop set:
    Start with a weight that you can just press for 10 reps. Drop down 4 times. For example: 30kg, 25kg, 20kg, 15kg.
  • Bench press:
    You should be almost spent from that last drop set so now we're doing slow reps with a lighter weight focusing on controlling the weight, stretch at the bottom and big contraction at the top. Look for 4-1-4 rep timing. Weight does not matter on this!
  • Cable crossovers:
    Same instructions as dumbbell drop set. Good from, good stretch and contraction - feel the chest burn!
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249 Comments+ Post Comment

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Posted Wed, 05/26/2010 - 18:57
Lozy
Do you do 4 sets of dropsets? Eg Bench press 30kg, 25kg, 20kg, 15kg and then the same all over again 4 times. Or by 4 sets do you just mean the drop the weight down 4 times?
Steven's picture
Posted Thu, 05/27/2010 - 09:49
Steven
The 4 sets are one big drop set. You don't do 4 sets of the drop sets.
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Posted Mon, 06/14/2010 - 19:17
Julio
Could i do this more than once a week or just once?
Steven's picture
Posted Mon, 06/14/2010 - 19:46
Steven
I wouldn't recommend this type of chest volume twice a week.
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Posted Sun, 11/13/2011 - 08:15
raj
why not twice week if i do this weekly dan my muscle will not appear bigger...........think in a month just four time chest training...........
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Posted Tue, 02/05/2013 - 01:54
nelly
hi steve would i will add weight every set in the bench press?
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Posted Tue, 02/05/2013 - 01:54
nelly
hi steve would i will add weight every set in the bench press?
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Posted Wed, 06/30/2010 - 10:26
Alexis
I am very confused by drop sets in general is it 30lbs failure reps no rest 25lbs failure reps no rest 20lbs failure reps no rest 15lbs failure reps rest thn repeat tht another 3 times or is it just 30lbs to 25lbs to 20lbs to 15lbs thn ur finished and on 2 the next work out
Steven's picture
Posted Wed, 06/30/2010 - 15:02
Steven
You do: 30lbs failure reps no rest 25lbs failure reps no rest 20lbs failure reps no rest 15lbs failure reps ...then move on to the next exercise. You do not perform this cycle another 3 times.
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Posted Thu, 05/27/2010 - 22:14
Blake
hey can i use this more then one a week?
Steven's picture
Posted Sun, 05/30/2010 - 12:55
Steven
It's a 4 week cycle. You could continue to use it longer then that if you are satisfied with your progress.
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Posted Mon, 05/31/2010 - 04:28
Moey
hey can i add one or more other excercise(s) to this cycle? coz usually i do decline bench press for lower chest..does it matter?
Steven's picture
Posted Mon, 05/31/2010 - 10:56
Steven
I wouldn't add in more work. If you like a specific exercise, I would swap it out instead.
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Posted Wed, 06/02/2010 - 14:51
Devin
WOW just did the first weeks workout and I love it. The pump was great my chest felt huge afterwards this workout was exactly what i was looking for thank you
Steven's picture
Posted Wed, 06/02/2010 - 17:08
Steven
Glad to hear it! Keep working hard!
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Posted Thu, 06/03/2010 - 15:04
CRACKETS
About the drop set. Is whitout rest? i.e. 30 max, 25 max, 20 max, 15 max or 30 max rest about 60 seconds, 25 max rest .....??????
Steven's picture
Posted Thu, 06/03/2010 - 18:39
Steven
There is no rest in between sets of a drop set. You immediately move to a lighter weight.
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Posted Fri, 06/04/2010 - 00:21
eric
will this workout make my 1 rep max go up ?
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Posted Fri, 06/04/2010 - 14:17
Alejandro Vasquez
Can I use the machine dips for chest? and Im trying to desighn my workout as 3 or 4 day split would this work? Mon-legs and back http://www.muscleandstrength.com/workouts/32-the-coconut-shoulders-workout-.html Tues- This chest routine with shoulders http://www.muscleandstrength.com/workouts/32-the-coconut-shoulders-workout-.html wed- cardio/abs thurs- arms http://www.muscleandstrength.com/workouts/31-the-big-arm-routine.html
Steven's picture
Posted Sat, 06/05/2010 - 09:49
Steven
You can use machine dips, but I would stick with bar dips if possible. Regarding your workout, it looks like a solid approach. Best of luck!
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Posted Fri, 06/04/2010 - 21:23
micky25
hey like to say, love your website think u guys do a great job! just wondering with this routine can you incorporate these 2 times a week, like every other muscle group i would like to hit it 2 times week. If not why not? and also could i just do my own chest workout on the other day? cheers guys
Steven's picture
Posted Sat, 06/05/2010 - 09:59
Steven
I wouldn't recommend this type of chest volume twice a week. The real key to improving strength and muscle size is progression of weight, a good diet and rest. Heavy volume twice a week might be counterproductive and slow growth.
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Posted Sat, 06/05/2010 - 14:30
baba
great website
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Posted Tue, 06/08/2010 - 10:53
Fitz
For the Swiss dumbbell press, it says use alternate arms. Is that 10 reps with each arm or 10 reps total?
Steven's picture
Posted Tue, 06/08/2010 - 16:57
Steven
10 reps for each arm.
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Posted Sun, 03/06/2011 - 19:46
Josh
This may sound like a dumb question but... When you are performing an alternating dumbell press are you keeping your arms in the the "up" position and lowering and raising one arm to count as a rep or keeping arms in the "down" position and raising and lowering one arm for a rep? I hope that made sense...
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Posted Tue, 06/08/2010 - 21:46
van wilder
would this work out routine help get rid of man boobs also
Steven's picture
Posted Wed, 06/09/2010 - 08:49
Steven
No. You need a proper cutting diet and some cardio for that.
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Posted Mon, 03/21/2011 - 18:16
Highschool Hercules
However, if you do your chest workouts with less rest it turns into cardio. Do not forget this.
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Posted Wed, 06/09/2010 - 10:06
shekar
this workout plan is good.but will this workout help me gain weight, im on muscle juice protein, by following this routine, can i increase in size?
Steven's picture
Posted Wed, 06/09/2010 - 14:44
Steven
The keys to adding weight and muscle are: A) Progression - push for more reps/weight on every set. B) Eating more then it takes to maintain your body weight. If you push for more weight in the gym and eat big this program will serve you well.
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Posted Tue, 05/01/2012 - 19:46
big daddy j
what do you mean by eat big?
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Posted Mon, 06/14/2010 - 15:04
Dalton
Love the workout, but I'm approaching week 3 Drop sets for chest- I read the previous comments but they seem unclear to me. Do you repeat this four times or just once? Is it A or B? A)30,25,20,15 - done or B)30,25,20,15 break 30,25,20,15 break 30,25,20,15 break 30,25,20,15 - done Thanks!
Steven's picture
Posted Mon, 06/14/2010 - 18:41
Steven
A)30,25,20,15 - done Only 4 total sets. Not 16.
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Posted Tue, 06/15/2010 - 08:07
Madhu
You have beginers routine and advanced routine recomends... What about guys falling inbetween like 1-2 years old in working outs.
Steven's picture
Posted Tue, 06/15/2010 - 08:21
Steven
Here is an intermediate chest workout: http://www.muscleandstrength.com/workouts/high-intensity-chest-blaster.html
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Posted Mon, 06/21/2010 - 09:58
danny
what could i replace Swiss Ball Dumbbell Press and chest dips with?
Steven's picture
Posted Mon, 06/21/2010 - 10:19
Steven
Hi Danny, Dumbbell Bench Press and Closegrip Bench Press would serve you well.
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Posted Mon, 06/21/2010 - 18:51
Marcus
so the drop set workouts are: 3 sets normal reps. and last one drop set?
Steven's picture
Posted Mon, 06/21/2010 - 19:27
Steven
Hi Marcus, They are one normal set followed by 3 drop sets.
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Posted Wed, 06/23/2010 - 17:58
Robert
Will this workout help me gain size, if not what would be a good workout to gain size in my chest?
Steven's picture
Posted Thu, 06/24/2010 - 11:49
Steven
Hi Robert, This is a good workout for size as long as you are eating enough daily calories and protein.
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Posted Mon, 06/28/2010 - 09:15
danny
Steve can you provide me the video of close grip bench press?
Steven's picture
Posted Mon, 06/28/2010 - 10:45
Steven
Here is the video. I recommend a grip that is a bit wider then presented in the video...about 4 inches closer then your normal bench press grip. http://www.muscleandstrength.com/exercises/close-grip-bench-press.html
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Posted Tue, 06/29/2010 - 09:23
Dave M
Great workout, tho I would like to ad $0.02 lol I recommend doing supersets weighted dips/pushups both till failure. Great pump!
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Posted Sat, 07/03/2010 - 07:27
Madhu
Hi, What is 4-1-4- rep timing. thanx
Steven's picture
Posted Tue, 07/06/2010 - 14:22
Steven
Hi Madhu, 4-1-4 means you take 4 seconds to lift or perform the exercise, hold the weight for one second at contraction, and then take 4 seconds to lower the weight to the starting position.
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Posted Mon, 07/05/2010 - 16:05
ozzi
our gym do not have stand for Dips, tell me is there any other excersice which i can replace by dips, if yess then how much sets and reps and weight on it.
Steven's picture
Posted Tue, 07/06/2010 - 14:25
Steven
Hi Ozzi, I recommend performing barbell or dumbbell bench pres for the same amount of sets and reps as dips.
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Posted Thu, 07/08/2010 - 14:26
john
what is a good replacement for the cable crossover in week 1?

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