TABLE OF

CONTENTS
THE GOAL OF THE CHEST SPECIALIZATION PHASE 3

WEEKS 1-2 4

WEEKS 3-4 8

WEEKS 5-6 12

WEEKS 7-8 16

WEEK 9 (DELOAD WEEK) 20

TUTORIALS FOR NEW EXERCISES 25

ADDITIONAL COMMENTS 30

DISCLAIMER 31

CHEST SPECIALIZATION PHASE 2

THE GOAL OF THE CHEST
SPECIALIZATION PHASE
* This 8-week phase is designed for those who are struggling with their chest development. But first, it’s vital
that you implement the tips mentioned in the mind-muscle connection and exercise tutorial chapters. You
need to address any other potential issues with your chest growth by reading those chapters and
implementing the tips mentioned there. IF you have already done so yet are still struggling, then you’re ready
for the chest specialization phase.

The chest specialization phase is designed to add more mass to the chest in order to create a “fuller” and
more balanced chest that accentuate your upper body musculature. Each head of the chest will be
appropriately targeted.

We will be gradually increasing the weekly volume dedicated to your chest, as

well as incorporating additional exercises for them. The change being made
each week will be highlighted in the tables, and the tutorials for the new
exercises are at the end of this PDF. And to compensate for the increased
volume, we will lower the volume of other muscle groups (they will be placed
on “maintenance”). However, as in the original workout program provided,
you still need to focus on progressing each exercise every week by using the
double progression scheme and other methods outlined in the progression
chapter. This is what will really make the difference in terms of your chest
development over the 8 weeks. And keep in mind that the recommendations
made on a proper warm up/cool down, training to failure, how heavy should
you train, and so on all still apply here as well!

We will still use the same 5 day split as your normal program. Your “pull”
and “lower body” workouts will remain the same throughout the weeks (with
adjusted volume on certain lifts to balance things out) - still focus on
progressing those workouts, but place your priority on progressing your chest
movements.

CHEST SPECIALIZATION PHASE 3

WEEKS 1 - 2
Total Direct Weekly Chest Sets: 17
 UPPER BODY WORKOUT
Rest
DAY 1
Exercise Sets Reps Notes
(min)

Try pinky on rings, keep shoulder-blades

Bench Press 44 4-6 3 retracted, maintain lower back arch, press from
below nipples to above shoulders.

Standing Overhead Press in a straight line up, keep core engaged,

3 8-10 2-3
Press no momentum, don’t arch lower back.

Weighted Dips Lean body forward, go to parallel, don’t shrug

(Parallel or Straight 3 10-12 2 traps up. Use only bodyweight if unable to add
Bar) weight.

Pull with elbows, squeeze shoulder-blades

Chest-Supported Row 3 6-8 2
together, don’t flare elbows out.

Maintain lower back arch, stick chest out, keep

Incline Cable Flies 2 10-15 1.5-2 arms slightly bent, think of “squeezing” biceps
together.

Overhand grip w/ rope, pull towards face, keep

Lying Face Pulls 3 10-12 1.5-2
elbows high, pull with elbows.

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)

Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high.

Maintain straight back, keep head/back/hips

Deadlift 3 6-8 3
inline.

Rest upper back on bench, place bar on hips,

Barbell Hip Thrust 3 8-12 2 avoid arching back, feet placed so that shins
are vertical at top position.

Single Leg Weighted Pause at bottom of each rep, use full range of
3 6-8 1-1.5
Calf Raise motion.

Pause at bottom of each rep, use full range of

Leg Press Calf Raise 3 8-12 1-1.5
motion.

CHEST SPECIALIZATION PHASE 5

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Experiment with bench angles (~15-45
Incline Dumbbell
3 6-8 2-3 degrees), keep shoulder blades retracted &
Press
chest sticking out, don’t flare elbows.
RPT:
Lighten weight by 10% each set, keep
Flat Dumbbell Press 6-8,
3 2-3 shoulder blades retracted and chest sticking
(RPT) 8-10,
out, don’t flare elbows.
10-12
45-60
Lean-Away Cable seconds Lean sideways towards direction of the raise,
3 8-12
Lateral Raises b/w pull cable from in between your legs.
arms

10+ (to Wrap band around back and in each hand,

Banded Push-Ups 2 1.5-2
failure) avoid flaring elbows out.

Overhead Rope Take one step away from pulley (split-stance),

3 12-15 1.5-2
Extensions press rope overhead, keep elbows locked.

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Weighted Pull-Ups 4-6, Wider than shoulder-width thumbless grip, pull
3 2-3
(RPT) 6-8, with elbows, use full ROM (eyes over bar).
8-10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
Reverse Pec Deck 3 10-12 2
down), keep upper traps relaxed.
Keep upper traps relaxed, pull towards face
Kneeling Face Pulls 4 10-15 1.5 while raising fists towards ceiling (external
rotation).
Incline Dumbbell Use 30-degree bench angle, let arms hang
2 8-10 1.5-2
Curls straight down, keep elbows locked.
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

CHEST SPECIALIZATION PHASE 6

 LEGS WORKOUT (LOWER BODY 2)

Exercise Sets Reps Rest (min) Notes

DAY 6

3 sets
of 6-
8, 1 Experiment with foot stance, point toes slightly
set out, maintain a straight back, squat to at least
Back Squat 4 3
slow parallel. For last set, perform each rep with a 4
eccent second slow descent with lighter weight.
ric of
8-10

~45-60s
Place foot far from bench to target glutes,
Bulgarian Split rest
3 8-10 place foot closer to emphasize quads. Use
Squat between
dumbbells or barbell.
each leg

Maintain straight back, descend to at least

Glute Ham Raise 4 10-12 2 parallel with ground, adjust foot plate for
difficulty.

Place toes on a weight or any elevated

Smith Machine
3 10-15 1-1.5 platform, pause at bottom of each rep, use full
Calf Raises
ROM.

Seated Weighted
3 10-15 1-1.5 Pause at bottom of each rep, use full ROM.
Calf Raise

REST
DAY 7

CHEST SPECIALIZATION PHASE 7

WEEKS 3 - 4
Total Direct Weekly Chest Sets: 18
 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)

Try pinky on rings, keep shoulder-blades

Bench Press 4 4-6 3 retracted, maintain lower back arch, press
from below nipples to above shoulders.

Press in a straight line up, keep core

Standing Overhead
3 8-10 2-3 engaged, no momentum, don’t arch lower
Press
back.

Weighted Dips Lean body forward, go to parallel, don’t shrug

(Parallel or Straight 3 10-12 2 traps up. Use only bodyweight if unable to
Bar) add weight.

Chest-Supported Pull with elbows, squeeze shoulder-blades

3 6-8 2
Row together, don’t flare elbows out.

Maintain lower back arch, stick chest out,

Incline Cable Flies 2 10-15 1.5-2 keep arms slightly bent, think of “squeezing”
biceps together.

Overhand grip w/ rope, pull towards face,

Lying Face Pulls 3 10-12 1.5-2
keep elbows high, pull with elbows.

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)

Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high.

Maintain straight back, keep head/back/hips

Deadlift 3 6-8 3
inline.

Rest upper back on bench, place bar on hips,

Barbell Hip Thrust 3 8-12 2 avoid arching back, feet placed so that shins
are vertical at top position.

Single Leg Weighted Pause at bottom of each rep, use full range of
3 6-8 1-1.5
Calf Raise motion.

Pause at bottom of each rep, use full range of

Leg Press Calf Raise 3 8-12 1-1.5
motion.

CHEST SPECIALIZATION PHASE 9

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Experiment with bench angles (~15-45 degrees),
Incline Dumbbell Press 4 6-8 2-3 keep shoulder blades retracted & chest sticking out,
don’t flare elbows.

RPT:
Lighten weight by 10% each set, keep shoulder
Flat Dumbbell Press 6-8,
3 2-3 blades retracted and chest sticking out, don’t flare
(RPT) 8-10,
elbows.
10-12

45-60
Lean-Away Cable second Lean sideways towards direction of the raise, pull
3 8-12
Lateral Raises s b/w cable from in between your legs.
arms
10+
Wrap band around back and in each hand, avoid
Banded Push-Ups 2 (to 1.5-2
flaring elbows out.
failure)
Overhead Rope Take one step away from pulley (split-stance), press
3 12-15 1.5-2
Extensions rope overhead, keep elbows locked.

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Weighted Pull-Ups 4-6, Wider than shoulder-width thumbless grip, pull with
3 2-3
(RPT) 6-8, 8- elbows, use full ROM (eyes over bar).
10

“V-Bar” attachment, squeeze shoulder blades

Seated Row 3 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
Reverse Pec Deck 3 10-12 2
down), keep upper traps relaxed.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 4 10-15 1.5
raising fists towards ceiling (external rotation).
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 2 8-10 1.5-2
down, keep elbows locked.
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

CHEST SPECIALIZATION PHASE 10

 LEGS WORKOUT (LOWER BODY 2)
Rest
Exercise Sets Reps Notes
(min)
DAY 6

3 sets of
Experiment with foot stance, point toes slightly
6-8, 1 set
out, maintain a straight back, squat to at least
Back Squat 4 slow 3
parallel. For last set, perform each rep with a 4
eccentric
second slow descent with lighter weight.
of 8-10

~45-60s
Place foot far from bench to target glutes,
Bulgarian Split rest
3 8-10 place foot closer to emphasize quads. Use
Squat between
dumbbells or barbell.
each leg

Maintain straight back, descend to at least

Glute Ham Raise 4 10-12 2 parallel with ground, adjust foot plate for
difficulty.

Place toes on a weight or any elevated

Smith Machine
3 10-15 1-1.5 platform, pause at bottom of each rep, use full
Calf Raises
ROM.

Seated Weighted
3 10-15 1-1.5 Pause at bottom of each rep, use full ROM.
Calf Raise

REST
DAY 7

CHEST SPECIALIZATION PHASE 11

WEEKS 5 - 6
Total Direct Weekly Chest Sets: 20
 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)
Try pinky on rings, keep shoulder-blades
Bench Press 4 4-6 3 retracted, maintain lower back arch, press from
below nipples to above shoulders.
Standing Overhead Press in a straight line up, keep core engaged,
3 8-10 2-3
Press no momentum, don’t arch lower back.
Weighted Dips Lean body forward, go to parallel, don’t shrug
10-
(Parallel or Straight 3 2 traps up. Use only bodyweight if unable to add
12
Bar) weight.
Chest-Supported Pull with elbows, squeeze shoulder-blades
3 6-8 2
Row together, don’t flare elbows out.
Maintain lower back arch, stick chest out, keep
10-
Incline Cable Flies 3 1.5-2 arms slightly bent, think of “squeezing” biceps
15
together.
10- Overhand grip w/ rope, pull towards face, keep
Lying Face Pulls 3 1.5-2
12 elbows high, pull with elbows.

LOWER BODY WORKOUT 1

DAY 2

Rest
Exercise Sets Reps Notes
(min)

Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high.
Maintain straight back, keep head/back/hips
Deadlift 3 6-8 3
inline.

Rest upper back on bench, place bar on hips,

Barbell Hip Thrust 3 8-12 2 avoid arching back, feet placed so that shins
are vertical at top position.

Single Leg Weighted Pause at bottom of each rep, use full range of
3 6-8 1-1.5
Calf Raise motion.

Pause at bottom of each rep, use full range of

Leg Press Calf Raise 3 8-12 1-1.5
motion.

CHEST SPECIALIZATION PHASE 13

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Experiment with bench angles (~15-45 degrees),
Incline Dumbbell Press 4 6-8 2-3 keep shoulder blades retracted & chest sticking out,
don’t flare elbows.
RPT:
6-8,
Lighten weight by 10% each set, keep shoulder
Flat Dumbbell Press 8-10,
4 2-3 blades retracted and chest sticking out, don’t flare
(RPT) 10-
elbows.
12,
12-14
45-60
Lean-Away Cable seconds Lean sideways towards direction of the raise, pull
3 8-12
Lateral Raises b/w cable from in between your legs.
arms
10+
(to Wrap band around back and in each hand, avoid
Banded Push-Ups 2 1.5-2
failure flaring elbows out.
)
Overhead Rope Take one step away from pulley (split-stance), press
3 12-15 1.5-2
Extensions rope overhead, keep elbows locked.

PULL WORKOUT
Rest
Exercise Sets Reps Notes
DAY 5

(min)
RPT:
Weighted Pull-Ups 4-6, Wider than shoulder-width thumbless grip, pull with
3 2-3
(RPT) 6-8, elbows, use full ROM (eyes over bar).
8-10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or shrugging
shoulders up.
Experiment with grip (neutral or palms facing down),
Reverse Pec Deck 3 10-12 2
keep upper traps relaxed.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 4 10-15 1.5
raising fists towards ceiling (external rotation).
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 2 8-10 1.5-2
down, keep elbows locked.
Hang with straight arms, pull body up slightly without
Scapular Pull-Ups 2 5-10+ 1
allowing elbows.

CHEST SPECIALIZATION PHASE 14

 LEGS WORKOUT (LOWER BODY 2)

Exercise Sets Reps Rest (min) Notes

DAY 6

3 sets
Experiment with foot stance, point
of 6-8,
toes slightly out, maintain a straight
1 set
back, squat to at least parallel. For
Back Squat 4 slow 3
last set, perform each rep with a 4
eccentri
second slow descent with lighter
c of 8-
weight.
10

~45-60s Place foot far from bench to target

Bulgarian rest glutes, place foot closer to
3 8-10
Split Squat between emphasize quads. Use dumbbells or
each leg barbell.
Maintain straight back, descend to
Glute Ham
4 10-12 2 at least parallel with ground, adjust
Raise
foot plate for difficulty.
Smith Place toes on a weight or any
Machine Calf 3 10-15 1-1.5 elevated platform, pause at bottom
Raises of each rep, use full ROM.
Seated
Pause at bottom of each rep, use
Weighted Calf 3 10-15 1-1.5
full ROM.
Raise

REST
DAY 7

CHEST SPECIALIZATION PHASE 15

WEEKS 7 - 8
Total Direct Weekly Chest Sets: 22
 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)

Try pinky on rings, keep shoulder-blades

Bench Press 4 4-6 3 retracted, maintain lower back arch, press
from below nipples to above shoulders.

Press in a straight line up, keep core

Standing Overhead
3 8-10 2-3 engaged, no momentum, don’t arch lower
Press
back.

Lean body forward, go to parallel, don’t

Weighted Dips
shrug traps up. Use only bodyweight if
(Parallel or Straight 4 10-12 2
unable to add weight. Dropset to failure with
Bar)
just bodyweight on the last set.

Chest-Supported Pull with elbows, squeeze shoulder-blades

3 6-8 2
Row together, don’t flare elbows out.
Maintain lower back arch, stick chest out,
Incline Cable Flies 3 10-15 1.5-2 keep arms slightly bent, think of
“squeezing” biceps together.
Overhand grip w/ rope, pull towards face,
Lying Face Pulls 3 10-12 1.5-2
keep elbows high, pull with elbows.

LOWER BODY WORKOUT 1

Rest
DAY 2

Exercise Sets Reps Notes

(min)

Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high.

Maintain straight back, keep head/back/hips

Deadlift 3 6-8 3
inline.
Rest upper back on bench, place bar on hips,
Barbell Hip Thrust 3 8-12 2 avoid arching back, feet placed so that shins
are vertical at top position.
Single Leg Weighted Pause at bottom of each rep, use full range
3 6-8 1-1.5
Calf Raise of motion.
Pause at bottom of each rep, use full range
Leg Press Calf Raise 3 8-12 1-1.5
of motion.

CHEST SPECIALIZATION PHASE 17

DAY 3 REST
PUSH WORKOUT
DAY 4

Rest
Exercise Sets Reps Notes
(min)
Experiment with bench angles (~15-45 degrees),
Incline Dumbbell Press 4 6-8 2-3 keep shoulder blades retracted & chest sticking
out, don’t flare elbows.
RPT:
6-8, Lighten weight by 10% each set, keep shoulder
Flat Dumbbell Press
4 8-10, 2-3 blades retracted and chest sticking out, don’t flare
(RPT)
10-12, elbows.
12-14
45-60
Lean-Away Cable second Lean sideways towards direction of the raise, pull
3 8-12
Lateral Raises s b/w cable from in between your legs.
arms
10+ (to Wrap band around back and in each hand, avoid
Banded Push-Ups 3 1.5-2
failure) flaring elbows out.
Overhead Rope Take one step away from pulley (split-stance),
3 12-15 1.5-2
Extensions press rope overhead, keep elbows locked.

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT:
Wider than shoulder-width thumbless grip,
Weighted Pull-Ups 4-6,
3 2-3 pull with elbows, use full ROM (eyes over
(RPT) 6-8, 8-
bar).
10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
Reverse Pec Deck 3 10-12 2
down), keep upper traps relaxed.
Keep upper traps relaxed, pull towards face
Kneeling Face Pulls 4 10-15 1.5 while raising fists towards ceiling (external
rotation).
Incline Dumbbell Use 30-degree bench angle, let arms hang
2 8-10 1.5-2
Curls straight down, keep elbows locked.
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

CHEST SPECIALIZATION PHASE 18

 LEGS WORKOUT (LOWER BODY 2)
Rest
Exercise Sets Reps Notes
DAY 6

(min)
Experiment with foot stance, point
3 sets of
toes slightly out, maintain a straight
6-8, 1
back, squat to at least parallel. For
Back Squat 4 set slow 3
last set, perform each rep with a 4
eccentric
second slow descent with lighter
of 8-10
weight.
~45-60s Place foot far from bench to target
Bulgarian rest glutes, place foot closer to
3 8-10
Split Squat between emphasize quads. Use dumbbells or
each leg barbell.
Maintain straight back, descend to at
Glute Ham
4 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any
Machine Calf 3 10-15 1-1.5 elevated platform, pause at bottom
Raises of each rep, use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted Calf 3 10-15 1-1.5
ROM.
Raise

REST
DAY 7

CHEST SPECIALIZATION PHASE 19

 WEEK 9
Total Direct Weekly Chest Sets: 11
 WEEK 9 (DELOAD)

*For this week, we will use the protocol

outline in the deload chapter of the
program by lowering the volume (# of
sets) and intensity (how heavy you lift) of
your workouts. For ALL the exercises you
perform this week, use a weight that is
roughly 10% lighter than what you’d
normal do and stay far away from failure.
Upon completion of your deload week,
you can return to your normal program
OR run another specialization phase for
the same muscle group or another
muscle group.

CHEST SPECIALIZATION PHASE 21

 UPPER BODY WORKOUT
Rest
Exercise Sets Reps Notes
DAY 1
(min)

Try pinky on rings, keep shoulder-blades

Bench Press 3 4-6 3 retracted, maintain lower back arch, press
from below nipples to above shoulders.

Press in a straight line up, keep core

Standing Overhead
2 8-10 2-3 engaged, no momentum, don’t arch lower
Press
back.

Weighted Dips Lean body forward, go to parallel, don’t

(Parallel or Straight 2 10-12 2 shrug traps up. Use only bodyweight if
Bar) unable to add weight.
Chest-Supported Pull with elbows, squeeze shoulder-blades
2 6-8 2
Row together, don’t flare elbows out.
Maintain lower back arch, stick chest out,
Incline Cable Flies 2 10-15 1.5-2 keep arms slightly bent, think of
“squeezing” biceps together.
Overhand grip w/ rope, pull towards face,
Lying Face Pulls 2 10-12 1.5-2
keep elbows high, pull with elbows.

LOWER BODY WORKOUT 1

Rest
Exercise Sets Reps Notes
DAY 2

(min)
Rest barbell on front delts, keep elbows
Front Squat 2 10-12 2.5-3
high.
Maintain straight back, keep head/back/hips
Deadlift 2 6-8 3
inline.

Rest upper back on bench, place bar on

Barbell Hip Thrust 2 8-12 2 hips, avoid arching back, feet placed so that
shins are vertical at top position.

Single Leg Weighted Pause at bottom of each rep, use full range
2 6-8 1-1.5
Calf Raise of motion.

Pause at bottom of each rep, use full range

Leg Press Calf Raise 2 8-12 1-1.5
of motion.

CHEST SPECIALIZATION PHASE 22

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

Exercise Sets Reps Notes

(min)
Experiment with bench angles (~15-45
Incline Dumbbell
2 6-8 2-3 degrees), keep shoulder blades retracted &
Press
chest sticking out, don’t flare elbows.
RPT:
6-8, Lighten weight by 10% each set, keep
Flat Dumbbell Press
2 8-10, 2-3 shoulder blades retracted and chest sticking
(RPT)
10-12, out, don’t flare elbows.
12-14
45-60
Lean-Away Cable secon Lean sideways towards direction of the raise,
3 8-12
Lateral Raises ds b/w pull cable from in between your legs.
arms
Overhead Rope Take one step away from pulley (split-stance),
3 12-15 1.5-2
Extensions press rope overhead, keep elbows locked.

PULL WORKOUT
Rest
Exercise Sets Reps Notes
(min)
DAY 5

RPT: Wider than shoulder-width thumbless grip,

Weighted Pull-Ups
2 4-6, 2-3 pull with elbows, use full ROM (eyes over
(RPT)
6-8 bar).

“V-Bar” attachment, squeeze shoulder blades

Seated Row 2 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
Reverse Pec Deck 3 10-12 2
down), keep upper traps relaxed.
Keep upper traps relaxed, pull towards face
Kneeling Face Pulls 3 10-15 1.5 while raising fists towards ceiling (external
rotation).
Incline Dumbbell Use 30-degree bench angle, let arms hang
1 8-10 1.5-2
Curls straight down, keep elbows locked.
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

CHEST SPECIALIZATION PHASE 23

 LEGS WORKOUT (LOWER BODY 2)
Rest
Exercise Sets Reps Notes
DAY 6

(min)

Experiment with foot stance, point

3 sets of
toes slightly out, maintain a straight
6-8, 1 set
back, squat to at least parallel. For
Back Squat 2 slow 3
last set, perform each rep with a 4
eccentric
second slow descent with lighter
of 8-10
weight.

~45-
Place foot far from bench to target
Bulgarian 60s rest
2 8-10 glutes, place foot closer to emphasize
Split Squat between
quads. Use dumbbells or barbell.
each leg
Maintain straight back, descend to at
Glute Ham
2 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any
Machine Calf 3 10-15 1-1.5 elevated platform, pause at bottom of
Raises each rep, use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted Calf 3 10-15 1-1.5
ROM.
Raise

REST
DAY 7

CHEST SPECIALIZATION PHASE 24

TUTORIALS &
TUTORIALS & ALTERNATIVES
ALTERNATIVES FOR NEW
FOR NEW EXERCISES
EXERCISES
1) Weighted Dips

Exercise alternatives: decline bench/dumbbell/machine

press, standing high to low cable flies, decline pushups.

Target Muscle: Lower Chest

CHEST SPECIALIZATION PHASE 25

TUTORIALS &
TUTORIALS & ALTERNATIVES
ALTERNATIVES FOR NEW
FOR NEW EXERCISES
EXERCISES
Version 1: Parallel Bar

Step 1: Get into the starting position above the bar

with your arms locked and body straight up.

Step 2: Before descending, lean your torso forward

slightly by letting your upper body fall forward such
that your chest is pointed towards the ground in
front of you. This will help you better target the
chest.

Step 3: Lower your body until your upper arm is

parallel or slightly below parallel with the ground –
do whatever feels best and does not cause pain.
Press up by focusing on squeezing your chest
together. Keep your shoulders down and away from
your ears and retracted back as you perform each
rep. You can add weight by using a weight belt to
overload the movement.

CHEST SPECIALIZATION PHASE 26

TUTORIALS &
TUTORIALS & ALTERNATIVES
ALTERNATIVES FOR
FOR NEW EXERCISESNEW
EXERCISES
Version 2: Straight-Bar

Step 1: Get into the starting position above the bar

with your arms locked – your upper body should be
slightly leaned over the bar. Use an overhand grip
slightly wider than shoulder-width. Contract your abs
in preparation for step 2.

Step 2: Descend by bending at the elbows while

keeping your upper body over the bar. Avoid flaring
out the elbows too much. Simultaneously stick your
legs through under the bar to help you balance.

Step 3: By using your chest, press up from the

bottom position. Think about “squeezing your biceps
together” as you press up to better activate the
chest. Keep your core tight and avoid shrugging your
shoulders up throughout the movement. Use a
weight belt with weight attached to progress the
movement.

CHEST SPECIALIZATION PHASE 27

TUTORIALS &
TUTORIALS & ALTERNATIVES
ALTERNATIVES FOR
FOR NEW EXERCISESNEW
EXERCISES
2) Incline Cable Flies
Exercise alternatives: standing low to high cable flies, pec deck

machine flies, machine side-press.

Target Muscle: Upper Chest

CHEST SPECIALIZATION PHASE 28

TUTORIALS & ALTERNATIVES
FOR NEW EXERCISES

Step 1: Place an incline bench set at

~30-45 degrees between the pulleys and
grab a pulley in each hand. Get into the
starting position by retracting your
shoulderblades back and sticking your
chest up. There should be a slight arch in
your lower back similar to how you would
set up for a bench press.

Step 2: With a slight bend in your

elbows, bring your hands together at arms
length in front of your face. Cross the
handles over for a better contraction.
Focus on “squeezing your biceps
together” as you perform the movement
in order to best activate the chest. Pause
at the top for a second, and then perform
a slow and controlled descent back to the
starting position then repeat.

CHEST SPECIALIZATION PHASE 29

ADDITIONAL
COMMENTS
For inquiries or customer support, email [email protected]

For exercise tutorials of the other exercises in this program, please visit the
exercise tutorial section of your program where in-depth videos are provided for
each.

And as mentioned in your program, after completion of this specialization

program, you can either go back to your original program (which has balanced
volume for all muscle groups) OR run another specialization phase for the same
muscle or another muscle. Regardless of what you choose, you need to
prioritize getting stronger on your lifts and progressively overloading every single
week. So push yourself!

Enjoy!

CHEST SPECIALIZATION PHASE 30

DISCLAIMER

The information provided in this book is for educational purposes only. Jeremy
Ethier is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice and should be performed solely at your
own risk. It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician. Always consult
your physician or qualified health professional on any matters regarding your
health and/or engagement in physical activity. No part of this report may be
reproduced or transmitted in any form whatsoever, electronic, or mechanical,
including photocopying, recording, or by any informational storage or retrieval
system without expressed written, dated and signed permission from the author
(Jeremy Ethier). All copyrights are reserved.

CHEST SPECIALIZATION PHASE 31