Chest and Biceps Specialization Routine
When it comes to building muscle, consistency and intensity are key. This 5-day workout split is designed to maximize hypertrophy (muscle growth) of the chest and biceps while still making progress with the rest of your body.
This plan entails training chest and biceps 3 days per week with increased volume, while training the rest of the body with a less but still effective amount of volume.
Day 1: Chest and Biceps Focus
- Chest 1
- 4 sets
- Biceps 1
- 4 sets
- Chest 2
- 3 sets
- Biceps 2
- 3 sets
- Chest 3
- 3 sets
- Hammer grip curl variant
Day 2: Back, Shoulders, and Legs
Back (Pull)
- Lat-Focused Back: 4 sets
- Mid-Back Focused: 4 sets
Shoulders (Push)
- Vertical Press: 3 sets
- Side Raises: 3 sets
- Rear Delts: 2 sets
Triceps (Push)
- Triceps: 4 sets
Legs (Quads and Hamstrings)
- Quads: 3 sets
- Hamstrings: 2 sets
Day 3: Chest and Biceps Focus
Repeat Day 1.
Day 4: Back, Shoulders, and Legs
Repeat Day 2.
Day 5: Chest and Biceps Focus
Repeat Day 1.
General Notes for Success
- Exercise Selection: Unless specified, feel free to choose exercises that work best for your body and feel effective. You want to focus on moves that stressthe muscle in their lengthened position—this is where muscle growth happens most effectively.
- Variety Is Key: Rotate your exercises throughout the week to ensure you’re challenging your muscles from all angles. Try to incorporate at least three different exercises per muscle group each week.
- Training to Failure: Aim for near failure with each set. Whether you're lifting heavy weights or going for higher reps, ensure you're pushing yourself to that edge. This is what spurs muscle growth.
- Rep Ranges: These are up to your personal preference, but be sure that whatever your preferred range is you’re training close to failure
Final Thoughts
Consistency and effort are the cornerstones of growth. So, stay consistent, track your progress, and most importantly, challenge yourself with each set.
Legal Disclaimer: The training program provided is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult with a physician or qualified healthcare provider before beginning any new exercise program, especially if you have a medical condition, are pregnant, nursing, or taking medications. Participation in any fitness regimen carries inherent risks, including the possibility of injury. By engaging in this program, you assume full responsibility for your health and safety. The creators, distributors, and associated parties of this program are not liable for any injuries, health complications, or adverse effects resulting from participation. If you experience pain, dizziness, or other concerning symptoms, discontinue exercise immediately and seek medical attention.