Chest Quest

Five days of strategic chest annihilation from every angle. Your pecs will have no choice but to grow. Warning: Button-up shirts will become your enemy.

IntermediateStandard sessionshypertrophystrength
Days a week5
Exercises16
Focus2muscles

Who it's for

A 5-day intermediate program with extra work for chest and triceps: 16 exercises across 5 sessions a week.

Focus muscles: Chest, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

5 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Heavy Press

Heavy chest compounds

  1. 1Barbell Bench Press
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Bench Press

Day 2

Back & Legs

Non-chest maintenance

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Back Squat

Day 3

Incline Focus

Upper chest emphasis

  1. 1Barbell Incline Press
  2. 2Dumbbell Incline Press
  3. 3Dumbbell Incline Fly

Day 4

Upper Body

Supporting work

  1. 1Barbell Bent-Over Row
  2. 2Dumbbell Shoulder Press
  3. 3Barbell Romanian Deadlift

Day 5

Chest Pump

High volume chest

  1. 1Cable Chest Press
  2. 2Cable Fly
  3. 3Dips
  4. 4Cable Tricep Pushdown

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Chest25.5Excessive
Triceps18High
Shoulders13.5Optimal
Back10.5Moderate
Glutes9Moderate
Hamstrings7.5Moderate
Lats6Maintenance
Quadriceps4.5Maintenance
Biceps3Maintenance
Traps3Maintenance
Abs1.5Maintenance

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Run this program free.

Start Chest Quest in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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